Perform Ep 22: How to Build a Strong Core & Abs

In this episode, I break down everything you need to know to build a strong core and better-looking abs — and explain why most people are training them wrong. I start by clarifying the difference between 'abs' and 'core,' covering the key muscle groups involved (rectus abdominis, obliques, transverse abdominis, spinal erectors, and more) and debunking the myth that these muscles require uniquely high-rep, high-frequency training. From there, I introduce my 'look, feel, and perform' framework to show how training variables — exercise selection, movement patterns versus anti-movement patterns, load, volume, frequency, and progression — should shift depending on your actual goal. I also walk through a five-step progression model and a sample weekly program. This episode is for anyone who has ever felt confused by conflicting advice on core training, whether your goal is aesthetics, low back health, or athletic performance.

Scientific Studies & Papers

• Is core stability a risk factor for lower extremity injuries in an athletic population? A systematic review (Physical Therapy in Sport)
• Contemporary perspectives of core stability training for dynamic athletic performance: a survey of athletes, coaches, sports science and sports medicine practitioners (Sports Medicine Open)
• The impact of core training on overall athletic performance in different sports: a comprehensive meta-analysis (BMC Sports Science, Medicine and Rehabilitation)
• Neuromuscular activation following anti-movement and dynamic core training: a randomized controlled comparative study (European Journal of Applied Physiology)
• Abdominal muscle activation: An EMG study of the Sahrmann five-level core stability test (Hong Kong Physiotherapy Journal)
• Mortality amongst participants in Vasaloppet: a classical long-distance ski race in Sweden (Journal of Internal Medicine)
• Association of All-Cause and Cardiovascular Mortality With High Levels of Physical Activity and Concurrent Coronary Artery Calcification (JAMA Cardiology)
• Athlete’s Heart Revisited: Historical, Clinical, and Molecular Perspectives (Circulation Research)
• Association of Cardiorespiratory Fitness With Long-term Mortality Among Adults Undergoing Exercise Treadmill Testing (JAMA Network Open)
• Why cardiovascular screening in young athletes can save lives: a critical review (British Journal of Sports Medicine)
• Differentiation between athlete’s heart and dilated cardiomyopathy in athletic individuals (Heart)
• Abnormal electrocardiogram findings in athletes (European Heart Journal)
• Ventricular Arrhythmia and Cardiac Fibrosis in Endurance Experienced Athletes (VENTOUX) (Circulation: Cardiovascular Imaging)
• Promises, promises, and precision medicine (The Journal of Clinical Investigation)
• AI driven cardiovascular risk prediction using NLP and Large Language Models for personalized medicine in athletes (SLAS Technology)

Tools & Technologies

• EMG (electromyography)
• Proteus machine
• Springbok Analytics
• TRX bands / suspension trainers
• Swiss ball / physio ball / stability ball

Books

• The Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger

Other Resources

• Pallof press
• Core Training: Exercise Selection, Programming & Progression (PPTX)
• Athlete’s Heart: Cardiac Remodeling & Exercise-Induced Changes (PPTX)

People Mentioned

• Joe Weider: co-founder of the IFBB, creator of Mr. Olympia
• Arnold Schwarzenegger: seven-time Mr. Olympia champion, author of The Encyclopedia of Modern Bodybuilding
• Jane Fonda: actress whose 1980s aerobics videos popularized high-rep ab training
• Dr. Stuart McGill: Distinguished Professor Emeritus of Spine Biomechanics, University of Waterloo
• Dr. Paul Hodges: physiotherapy researcher, University of Queensland
• Dr. Carolyn Richardson: physiotherapy professor, University of Queensland; co-founder of the core stability research framework