We're so focused on washboard abs that we forget the importance of a strong torso. Here's what's going on beyond the elusive six-pack.

What you already know about your abs

Ab myths simply will not go away no matter how many times we trainers explain otherwise. These facts bear repeating:

• Crunches will not automatically lead to six-pack abs.
• Not everyone will be able to achieve washboard abs. Genetics plays a crucial role.
• The key to six-pack abs is losing body fat, not doing crunches.
• Visible abs do not equal strength. Strong abs are strong abs whether there's fat over them or not.
• Abs are no different from any other muscle in your body.
• You must work every part of your torso for complete fitness — don't forget your back!

Appearance isn't everything

I know we all want pretty abs, but let's ponder the actual function of your abs for a moment. Remembering what your abs actually do may help you appreciate them even without the six-pack.

The muscles of your abs stabilise your torso to maintain good posture.

Strong abs and back muscles are crucial for preventing lower back injury and pain. Everything you do; walk, bend, sit, stand, reach, and lift, involves your abs and back. If your torso isn't strong or is imbalanced, you can seriously hurt yourself.

The Transverse Abdominis (TVA) is often ignored, but is extremely important for every day functioning. It is unique in that it contracts before motions of the arms and legs occur to give maximum stability to the spine.

Getting the most out of your ab workout

As mentioned above, doing hundreds of crunches every day is not the most effective way to strengthen your abs. Your approach to ab workouts should be the same as any other muscle in your body.

Specifically? Do exercises to target all of your ab/lower back muscles: TVA (the Plank), internal and external obliques (oblique twists), rectus abdominis (bicycle), and back extensions work your lower back muscles. Your exercises should include each of these muscle groups.

Do between 10-16 repetitions for each exercise. If that's too easy, pay attention to your form. Are you using momentum? Are you really using your abs or are you incorporating other muscles to help you (like your neck or hip flexors)?

Work your abs three to four times a week with a day of rest in between.

Do a complete programme of cardio, strength training and stretching along with your ab routine.

Eating a healthy low-calorie diet with your programme is essential for losing body fat.

Now that you're educated on what your abs do and how you should exercise them, check out this abdominal workout that includes exercises for the TVA, rectus abdominis, obliques and the lower back.

Exercises for the abs and back

If you're looking for more challenging ab exercises, these unique moves target not just the abs but the lower back as well, for a strong, functional torso.

1. Bridge with Leg Lift
Lie face up on the floor, knees bent. Push body into a bridge position, supporting your weight on your feet and arms. Straighten one leg up, heel flexed and slowly lower leg out to the side a few inches without moving the rest of the body. Use the abs to stabilise your body and don't hold your breath. Do all reps on one leg, then switch sides.

2. Balancing Ab Twist
Begin by lying on your side and push up so that your body is supported by right arm, feet stacked. Straighten left arm and balance for a moment, then sweep the left arm down and twist the body, turning it towards the floor while keeping the rest of the body in place. Squeeze the abs and hold for two seconds, then go back to starting position.

3. Bicycle
Lie face up with lower back pressed to the floor, bend right knee, pulling it towards your chest while touching the knee with the opposite elbow. Begin a slow pedal motion by touching opposite elbow to opposite knee, alternating each side. Keep the abs pulled in (don't let them bulge out) and breath continuously.

4. Deadlifts
Hold a barbell or dumbbells in front of thighs, feet hip-width apart and abs pulled in. Tipping from the hips and keeping the weight close to your legs, lower the weight to mid-shin (or wherever is comfortable) while keeping the legs straight (but not locked). Lift back to starting position and make sure the abs are pulled tight throughout the movement.

5. Back Extensions
Lie face down with hands either behind the back or lightly cradling the head. Lift upper body off the ground a few centimetres, keeping head and neck in alignment. For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for two to four counts and lower.

The Workout
Do this workout three to four non-consecutive days a week. Perform each exercise for 1-3 sets of 10-12 repetitions (beginners start with 1 set of 10 reps). Keep body stabilised throughout the movement. Don't swing or use momentum. Take 4-6 seconds for each repetition. Make sure abs are pulled in tight throughout each movement.

Ronald Abvajee is founder of My Personal Trainer Wellness, South Africa's first 'virtual gym'.