Perform with Dr. Andy Galpin

Episode Summary: How to Build a Strong Core & Abs

Date: April 1, 2026
Host: Dr. Andy Galpin, Professor and Director, Human Performance Center, Parker University
Podcast by: SciComm Media

Episode Overview

In this episode, Dr. Andy Galpin dives deep into the science and practical strategies of building a strong core and well-defined abs. He busts long-held fitness myths, clarifies the difference between “core” and “abs,” and explains how your specific goals should shape your training approach. Using his decades of experience with elite athletes and extensive scientific literature, Dr. Galpin provides a comprehensive framework for understanding and optimizing abdominal and core training—whether your goal is aesthetics, pain reduction, or performance.

Key Discussion Points & Insights

1. How Did We Get Here? – History of Ab and Core Training

• [06:05] The roots of typical ab routines trace back to 1960s-70s bodybuilding (e.g., Arnold Schwarzenegger) and the aerobics/Pilates crazes of the 1980s-90s. These eras popularized endless crunches and high rep, high frequency ab routines.
• [09:20] Shift in the 90s: Research by Stuart McGill and others reframed core training around back pain and performance, not just aesthetics.

2. Defining ‘Core’ vs. ‘Abs’

• [13:35] Abs usually refers to rectus abdominis, obliques, and transverse abdominis—muscle groups mostly associated with aesthetics.
• [15:50] The core includes the abs but extends to pelvic floor, diaphragm, spinal erectors, glutes, and even the shoulder girdle—for stability and overall performance.
• Quote:

  “So really what we’re saying is your core is everything—not your limbs… it is as effective or as important to your core as your rectus abdominis.” — Dr. Galpin [16:45]

3. Three Major Outcome Goals

• [21:00] Dr. Galpin’s framework:
  • Look: Aesthetics—visible abs, muscular hypertrophy
  • Feel: Pain reduction (esp. low back), injury prevention
  • Perform: Transferring force, athletic performance, dynamic movement
• Most people want all three; programs should be tailored accordingly with elements of each.

4. Why So Many Conflicting Opinions?

• [25:40] The answer often depends on the professional’s lens: PTs may focus on pain, bodybuilders on looks, coaches on function—all can be “right,” depending on the goal.

5. How the Core Muscles Work and Move

• [29:50]
  • Rectus abdominis: Pulls ribcage down/flexes the trunk (classic “six-pack”).
  • Obliques: Side muscles, help with lateral flexion and rotation.
  • Transverse abdominis: Encircles the core like a belt; key in compression and stabilization, not rotation.
• [32:20] Movement patterns of the core:
  • Flexion (crunch)
  • Lateral flexion (side bend)
  • Extension (back bend)
  • Rotation (twisting)
• [36:25] Modern approach includes anti-movement exercises (anti-flexion, anti-extension, anti-rotation, anti-lateral flexion) for injury prevention and performance.

6. Physiological Properties & Training Frequency

• [41:10] Myth-busting:

  • Core muscles are roughly 50/50 fast-twitch/slow-twitch—similar to quads.
  • There’s no scientific reason to train abs differently (in terms of frequency/volume) than other muscles.
  • Daily ab training is rarely necessary and not optimal for hypertrophy or strength.

• Quote:

  “Fiber type-wise, they’re very, very similar [to quads]... so training principles should not differ.”—Dr. Galpin [43:00]

• [44:20] Spinal health is the unique concern: Loading too heavily or using high-rep lumbar flexion can exacerbate injury risk.

7. Testing Core Strength and Function: How Do I Know If My Core is Strong Enough?

• [49:35] There’s no “1RM sit-up” test. Instead, use movement-based tests:
  • Biering-Sorensen trunk extension test: Hold upper body parallel to floor off the edge of a bench (200 seconds ≈ “pass”).
  • Sahrmann 5-level test: Progressive supine leg-lowering tasks without excessive lumbar movement (Level 5 is ideal).
• [54:50] For muscularity, imaging (MRI/ultrasound) is the gold standard, but not practical for most.
• [57:00] Assess active control of each core muscle:
  • Can you actively draw in the abs (transverse abdominis)?
  • Can you contract obliques and brace 360° in the trunk?

8. Exercise Selection: Isolation vs. Integrated Movements

• [01:12:15]
  • Isolation: Planks, crunches, back and side bends—target abs directly.
  • Integrated: Deadlifts, overhead presses, loaded carries, sled pushes—train core with full-body movement.
• [01:16:35] Free weights and suspension trainers elicit higher core activation vs. most machines, but both integrated and isolated exercises are needed for full development.
• Quote:

  “The key driving principle in effective ab or core exercises is contraction intensity... If it’s not high, it doesn’t work.” — Dr. Galpin [01:21:11]

9. Fundamental Principle: Progressive Overload & The Size Principle

• [01:22:00] Just like other muscles, abs/core must be progressively overloaded—not just more reps, but more intensity (load, difficulty).
• Planks and high-rep sit-ups alone build mostly endurance, not strength/hypertrophy.
• Use big lifts to push the abs harder—with less risk to the spine.

10. Direct Exercise Examples by Movement & Muscle

• [01:30:10]
  • Flexion: Crunch, cable crunch, jackknife
  • Lateral flexion: Side plank, oblique V-up
  • Extension: Superman, back extension
  • Rotation: Russian twists, cable rotations
  • Anti-movement:
    • Anti-flexion: Supine plank
    • Anti-lateral: Side plank with row
    • Anti-rotation: Pallof press
  • For transverse abdominis: Dead bug, “stir the pot” on Swiss ball

11. Designing Your Program: Look, Feel, Perform

A. Look (Aesthetics) [01:42:15]

• Abs “made in the kitchen”—body fat is key.
• But ab muscle growth matters for visibility.
• Principles for hypertrophy are the same as other muscles:
  • 10-20 hard sets per week (per muscle)
  • 2-4x/week frequency
  • Vary reps/intensity, but include heavy and moderate work
  • Progressive overload with more load, not just more reps
  • Combine integrated & isolation exercises (~50/50 split)
  • Prioritize rectus abdominis and obliques, don’t neglect transverse abdominis

  “It’s the forward and backward stuff that tends to be best for your rectus, not the rotation.” — Dr. Galpin [01:38:40]

• Posture and hip alignment also influence aesthetics.

B. Perform (Athletic Function) [01:48:50]

• Focus on functional, integrated movements:
  • Big lifts, loaded carries, sled pushes
• 75%+ of ab training should come from these, 25% from isolation.
• 3–5 days/week, 6–15 working sets per group.
• Longer rest intervals—allow higher loading.
• Progressive overload is just as essential.

C. Feel (Pain Reduction, Spinal Health) [01:51:10]

• Most supportive research for this group.
• Emphasize isolation, movement-corrective, and activation drills.
• Can train every day (lower load, higher frequency).
• Bird dog, dead bug, McGill "Big 3" exercises
• 75–80% isolation, teach proper bracing & activation.
• Focus: quality movement, activation patterns, reverse dysfunctional habits.

12. Putting It Together: Sample Programming and Progression

• [01:56:30] Dr. Galpin details a stepwise progression for core training:

  1. Isometric control (hold positions)
  2. Anti-movement/eccentric with fatigue
  3. Add load to anti/eccentric
  4. Concentric movement-based with fatigue
  5. Loaded movement to failure

• Key: Only progress if technical mastery is achieved at each step.

• Sample Example Week

  • At minimum: one movement each from flexion, rotation, anti-flexion, anti-rotation
  • Heavier days (6-12 reps, heavy dead bugs, loaded suitcase carry, cable crunch)
  • Higher rep days for endurance/activation

13. Order of Ab/Core Training in Workout [02:05:00]

• Train first if core is your highest priority.
• Train last if not wanting to fatigue stabilizers before major lifts (squats, deadlifts, pull-ups).

14. Myth-Busting & Practical Takeaways

• Machine vs. Free Weights/Unstable: Free weights often win for activation, but machine exercises can produce more overload and thus intensity in some cases.

• Daily Ab Training: Only justified for low-load, corrective or activation-focused work; not ideal for hypertrophy or strength.

• Bigger Lifts for Abs: Big compound lifts can produce significantly more core activation than small isolation moves.

• Weight Belts: Used tightly, may decrease activation; used loosely, can enhance tactile feedback and boost activation. Use belts strategically, not as a crutch.

• Notable Quote:

  “The evidence…is clear—big, integrated movements, combined with targeted isolation, are the best way to train the core for any outcome. Progress them hard, like any muscle, and keep your real goal in mind.” [02:09:15]

Notable Quotes & Memorable Moments

• On conflicting advice:
  “This world champion bodybuilder told me [crunches] are great. And then this scientist, this excellent practitioner, told me they're terrible. Well, they're both correct. It's a matter of what we're going after, why we're doing it, and what risks we're willing to run.” — Dr. Galpin [26:38]

• On daily ab training:
  “There’s actually no literature at all suggesting that the training principles should differ in your abs versus those in your quad.” — Dr. Galpin [44:00]

• On progression:
  “Most people who do not see progress… it’s because they’re forgetting to add load or forgetting to progress with intensity.” — Dr. Galpin [01:23:50]

• On individuality:
  “It's the concepts and the movement patterns we want to go after... find the one that you like where you feel the great contraction, because it's impossible for me to predict and tell you which ones you'll like.” — Dr. Galpin [01:37:07]

Timestamps for Key Segments

• 00:00 — Warmup & foundational questions for core/ab training
• 06:05 — Historical context: Bodybuilding, Pilates, and modern trends
• 13:35 — Difference between “abs” and “core”
• 21:00 — Dr. Galpin’s “Look, Feel, Perform” outcomes framework
• 29:50 — How core muscles work; anatomy and functions
• 36:25 — Anti-movement concept and core stability
• 41:10 — Training frequency and fiber type myth-busting
• 49:35 — How to measure/test your core strength and function
• 54:50 — Practical tests and muscle imaging discussion
• 57:00 — Assessing “active control” over abs and obliques
• 01:12:15 — Core exercise selection: isolation vs. integrated/dynamic
• 01:21:11 — The importance of intensity & the size principle
• 01:30:10 — Practical examples: movement patterns & muscle targeting
• 01:42:15 — Programming for “Look” (aesthetics)
• 01:48:50 — Programming for “Perform” (athletic outcomes)
• 01:51:10 — Programming for “Feel” (pain, function, rehab)
• 01:56:30 — Practical progression and sample weekly template
• 02:05:00 — Exercise order: when to do core work in your session
• 02:09:15 — Myth-busting, recap of the science, final tips

Actionable Takeaways

• Identify your primary goal: Aesthetics? Pain reduction? Performance? Adjust approach accordingly.
• Train abs like any other muscle: Use progressive overload, work with intensity, and avoid daily high-rep monotony unless for rehab/activation.
• Combine big lifts with isolation moves: Integrated lifts for force production/stability; isolation for targeted growth and control.
• Progress exercise difficulty intentionally: Master isometric and anti-movement exercises before layering on load and movement.
• Use practical movement tests to track progress: Don’t obsess over max reps or fancy tools.
• Remember, appearance is mostly about fat loss: Muscle can grow but won’t show under significant fat.
• Don’t get stuck on favorite exercises: Find moves that you feel for your own anatomy, master their technique, and progress wisely.

Final Thought

"If you have a body, you are an athlete." — Bill Bowerman (as quoted by Dr. Andy Galpin)

For further reading, detailed references, and additional exercise demonstrations, refer to Dr. Galpin’s show notes and newsletter at performpodcast.com.