Working the abs is a major goal for many active adults. After all, the abs make up the part of the core that shines at the beach or pool and helps to grow confidence in many aspects of daily life. Listed ahead in information about how to train your abs for functional strength and aesthetics with a routine to help guide you through any program.
Let’s face it, we all want to look and feel great, but when it comes to working the abs, looks and functionality should equally be considered.
The content ahead discusses the abs and how they can blend aesthetics with function for overall well-being. Let’s dive deeper in the abdominal muscles and how aesthetics can work with year-round success. 
What is Functional Core Strength?
The core makes up much of the mud section of the body and includes anterior, posterior, and supportive muscles. Developing functional abs help to stabilize the trunk, protect and support the hips, spine, and internal organs. Many of these muscles are smaller, support posture, and some of the more basic functions of daily life.
- Erector Spinae. This posterior muscle is important for the support of the spine and posture. It’s a small muscle that lines the spine, attaches at various points along the spine, and is resistant to quick fatigue.
- Multifidus. This is another posterior muscle that plays a major role in posture and spinal support. The multifidus lines the spine and is vital for maintaining an upright posture.
- Pelvic Floor. While not often thought of as a core area, the pelvic floor helps to align the pelvis. Having good alignment is important in maintaining a neutral spine and can help to establish a posture that showcases the abs.
- Transverse Abdominis. The transverse abdominis is a deep abdominal muscle that lines the abdomen from the linea alba all the way around to the ribs. Mostly known for its support on posture, the transverse abdominis provides protection to the organs and is valuable for core stability.
Working these smaller muscles involve a combination of concentric, eccentric, and isometric exercises. In addition, resisting movement using these stabilizing muscles is perhaps the best way to develop functional abs for support. 
How to Develop Abs for Aesthetics
This is everyone’s dream. The main part of most all New Year’s resolutions.
Quite honestly, developing abs for aesthetics is a vital part of any workout program. The core includes the outer anterior muscles, which are the primary part of any 6-pack abs. Here are the primary superficial muscles to work for sexy abs.
- Rectus Abdominis
- Internal and External Obliques
Developing the abs for looks can truly feel amazing with every workout. These primary superficial abdominal muscles, when worked properly and with spot-on programming, can be a critical foundation to developing a ripped body.
Incorporating every abdominal muscle in a core workout can help to establish functional and sexy abs. Let’s look at how to effectively train the abdominal muscles so that you can look and feel good.
How to Train Your Abs for Functional Strength and Aesthetics
The first part of training your abs and developing the core is to have a routine. Having a dedicated schedule that you aim to complete each day can work wonders, quickly.
The best part of working the core is that you can split up your routine so that you can work them daily. While working the same muscles each day is not the best, the abdominal and core muscles can be targeted daily. Consider a split routine that works different elements of the core and opt for a set of exercises to be utilized every other day for best results.
Aim for three sets until failure to start as your baseline (except for plants, start at 20 second reps and work your way to 60 seconds). Allow for 60-90 seconds of rest between each set and focus on every element of the core as possible.
Monday, Wednesday, Friday:
- Crunches. These can be standard from the floor, gym mat, or on a stability ball. Heavy resistance using the cable machine or weight plate can be used for hypertrophy training as well.
- Side crunches. Utilize a Roman chair for a full range of motion.
- Back extension. Use the Roman chair in conjunction with side crunches to streamline this exercise.
Tuesday, Thursday, Saturday
- Hanging leg raise. If you are new to this exercise, start with bent knees and progress to straight legs.
- Cable wood chops. The cable machine is perfect for this exercise. You can use resistance bands if necessary, but you will definitely get more from the cables here.
- Russian twists. These can be performed on the floor, with a flat bench, or in your living room at home. Versatility is excellent with these.
- Planks. If you are new to planks, start light and hold for 20-30 seconds. As you progress, aim for three sets of 60 second plank holds.
Work Smarter and Harder
In order to hit your abs goals, it is important to work smart and hard. For this, consider a complete lifestyle that includes shedding excess subcutaneous fat, eating a diet for slimming, and adding weight for each abdominal exercise.
- Diet. The foods you eat affect your physical appearance more than any other factor. While exercise is important for developing functional and sexy abs, the foods you eat will help to show off your hard work.
A diet that cuts down on carbohydrates can be helpful in this area. While most dietary sources suggest that half of your day’s worth of calories come from carbs, consider lowering this figure and increasing the meat (or total protein) you eat. Your macros will adjust accordingly, but aim to eat about 40-45 percent of your calories from carbs.
- Consistency. Training your abs is a long-term option; it’s something you will be doing over the course of your fitness life. Consistency is what will get your abs defined in the first place, but it will be important for reaching the goals for functionality.
- Add Resistance. Consider adding a light weight plate to your crunches, side crunches, back extension, hanging leg raise, and Russian twists to add muscular definition. In addition, add progressive overload principles to your wood chop exercise by increasing the weight with each set.
Conclusion
The search for functional and sexy abs involves hard work with smart programming. Follow along with the tips above on how to train your abs for functional strength and aesthetics and consider adding these to a daily routine as well.
Resources
https://my.clevelandclinic.org/health/body/21755-abdominal-muscles
