As I'm sure you probably know by now, I'm not a fan of high-rep ab/core training using exercises like crunches.

Crunches are a blunt instrument...to really develop your core to it's full potential you need precision with your exercise selection and you need to use targeted resistance.

More specifically, you need moves that encompass the ‘big four’ in core training:

1. Rotational moves,
2. Anti extension/flexion moves,
3. Stability and hip flexion moves, and
4. Anti-lateral flexion moves.

If even one of these categories is missing, that will become your weakest link.

Weak, tight, or unbalanced core muscles will undermine you and eventually stall your progress.

When your core muscles are weak, your nervous system inhibits explosive movements as a protective mechanism to support the spine.

Having a strong core through regular dedicated training means you’ll improve your explosive power, increase your overall strength, enhance your mobility, and also help to lower your risk of injury.

My friend and colleague, Funk Roberts, has developed his 4-Core Training system to help ensure that you include these "big four" moves in your workout regimen.

Let’s take a quick look at the type of exercises you should incorporate into your core training:

#1 Anti-Rotation – Rotational Exercises

With anti-rotation exercises, the goal is to resist rotation through the core and lumbar spine. The key here is to lock the core down and not allow any rotation through the core and lumbar spine.
For rotational exercises the goal is to rotate through the thoracic spine. These movements can help with general mobility and striking power (for combat athletes).

#2 Anti-Flexion/Extension Exercises

The goal of anti-flexion exercises is to resist flexion, or bending, through the lumbar spine. The key when performing these movements is to keep your low back neutral and squeeze your glutes at the midpoint of the movement.

With anti-extension exercises the goal is to resist extension through the lumbar spine. You must keep the spine in neutral, and not allow your lumbar spine to hyperextend.

#3 Hip Flexion and Stability Exercises

Hip flexion exercise need to be done with a neutral spine, without rounding the lower back. The goal of these exercises is to keep your core and low back in a neutral position, while simultaneously flexing your hips.

This is also critical to help ensure that you’re able to counteract lower back pain and improve overall performance during any move that you might be doing involving lower leg movement.
Core stability exercises help to build stabilization during your body movements. When you stabilize and align the spine, ribs, pelvis you can withstand more dynamic force and improve overall strength

#4 Anti-Lateral Flexion Exercises

The goal of anti-lateral flexion actually is to resist lateral flexion, or side bending, through the lumbar spine. The key is to lock your spine into place and not move it.

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So now you have a little more understanding of what type of movements or anti movements you need to include into your overall training program in order to build super strong core strength.
The good thing is that you don’t have to wrack your brain and spend hours trying to figure out what exercises to include and how to program them into your workout regime.

As I mentioned, Funk has just launched his new 4-Core Training program, which incorporates all for of these core training movements and simplifies everything for you and it just takes as little as 10 minutes a session, 4 days a week.

The program includes more than 120 videos (HD) demonstrating every exercise in the program.

This is a “Done For You” core-training program that's easy to follow and takes the guesswork out of your core and abs training ensuring your use the right exercises to get killer results in the shortest time.