It’s sweater weather so this seems like a good time discuss the verboten subject of abs. Yes, Glibfitters they are important, and they need to be worked as a distinct muscle group. The aesthetic benefits of good abs are self-evident. The functional benefits of strong abs aren’t.

If you play a sport, any sport, you need strong abs. In nearly any sport, you need to generate force through your limbs. You do this by your core stabilizing your spine. Most often it requires both your upper and lower abs to contract at the same time.

Strong abs will improve your posture. Ideal posture places the least amount of compression on the back as possible, resulting in minimum wear and tear on the spine. Bad posture occurs when your pelvis tilts forward, causing an exaggerated spinal curve. Strengthening the core will correct bad posture by distributing weight evenly throughout the body.

Strong abs help prevent lower back pain. Strong core muscles maintain your balance, help you avoid awkward movement, and prevent unwanted strains or sprains. They also allow your body to transfer force and stress through your muscles rather than your spine, which significantly reduces your risk for back pain.

The muscles in your back keep vertebrae properly aligned and stabilize spinal joints. Abdominal muscles maintain proper spine curvature and a neutral pelvic tilt, which is important for preventing back pain. When you contract your abdominal muscles, pressure inside your abdominal cavity increases. This activity lifts weight and pressure off your spine.

If you are thinking about doing a bunch of sit ups to build ab strength, don’t. Sit ups involve a lot of other muscle groups and can easily aggravate your lower back. There are much better options. A few thoughts before we get to them.

First, form is critical. That’s true with any kind of training and it’s especially true with your abs. Do your ab exercises properly so it’s actually your abs doing the work.

Second, if proper form means fewer reps or less time, then stick with proper form. Per The Slight Edge, keep doing the right thing consistently. Your gains will surprise you.

Third, your abs need to be trained regularly but not extensively. That means doing ab training for five or six days a week but not for an extended period of time.

Fourth, if you are doing a proper ab exercise and it hurts your back, then check your form. If that’s not it, then add regular stretching to your routine. A lack of flexibility can impinge on ab training.

AthleanX put together a terrific ten-minute routine with beginner and advanced options. Don’t worry, it’s not ten straight minutes. For the first five minutes its 50 seconds on with a 10 second rest followed by five minutes of 40 seconds on with a 20 second rest. I have done this workout and will vouch for it. Do it consistently and you will reap the rewards.

Off-topic: If you are sending out Christmas cards, then remember to take your photos now.

This week’s music.