Get a stronger core this year with these 7 amazing core exercises.
2012 is just around the corner and for many it’s the chance for new beginnings. We get to forget about all the mistakes we did last year because that was “so last year”. This year I’m going to focus on my health including eating fewer meals out, getting to the gym at least 4 days a week, doing some sort of physical activity every day, eating more vegetables AND focusing on my abs. I can go to the gym and bench, squat, dead lift, do dips, all day long, but when it comes to my core I’m definitely guilty of finding any excuse to cut it short. This year I’m going to get an amazing 6 pack and here’s how I’m going to do it. I’m not going to use conventional ab workouts because it has not worked for me in the past so I’m going to use some advanced core exercises that not only focus on your abs, but strengthen your core also.
7 Advanced Ab Exercises
Mountain Climber with Hands on Swiss Ball
Assume a pushup position with your arms completely straight and hands placed on a Swiss ball. Alternate raising each knee as close to your chest as you can. Alternate back and forth for 30 seconds.
Keeps your core engaged, back straight and alternate raising each knee towards your chest.
Cable Core Press
- With a hand-overhand grip, grab a handle attached to the mid pulley of a cable station. Stand with your right side facing the weight stack and spread your feet about shoulder-width apart, your knees slightly bent. Step away from the stack so the cable is taut. Hold the handle against your chest and brace your abs.
- Slowly press your arms in front of you until they’re completely straight, pause for a second, and bring them back. Do all your reps, then turn around and work your other side.
Tip The objective of this exercise is to prevent rotation. So if you’re hiking up your hip or rotating your shoulders, you’re using too much weight.
Starting position. Feet shoulder-width apart and keep your core engaged.
Keep lower body, core and upper body firm and slowly straighten your arm putting all the tension on your core.
Side Plank with Reach Under
- Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your right arm straight above you so that it’s perpendicular to the floor.
- Reach under and behind your torso with your right hand, then lift your arm back up to the starting position. That’s one rep.
Keep your body firm and do not let your hips sag.
Slowly reach your extended arm behind your torso keeping the tension on your oblique’s and core.
Lateral Roll
- Lie with your upper back placed firmly on a Swiss ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Hold a pole or broomstick, with your arms straight out from your sides.
- Without allowing your hips or arms to sag, roll across the Swiss ball as far as you can, taking tiny steps with your feet. Reverse directions and roll as far as you can to the other side.
Lateral Roll is great for strengthening your entire core and your upper back.
Roll the ball across your upper back keeping your hips up, your core firm and not allowing your arms to sag.
Swiss-Ball Jackknife
- Assume a pushup position with your arms completely straight. Rest your shins on a Swiss ball. Your body should form a straight line from your head to your ankles.
- Without changing your lower-back posture, roll the Swiss ball toward your chest by pulling it forward with your feet. Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward.
Get in a push up position with shins resting on the Swiss-ball. Keep your back straight and do not allow your hips to sag by keeping your core engaged.
Keep your arms firm, tighten your Abs, and slowly bring your knees towards your chest rolling the Swiss-ball up your shins and stopping at your feet.
T-Stabilization
- Assume a pushup position. Your body should form a straight line from your head to your ankles.
- Keeping your arms straight and your body rigid, shift your weight onto your left arm and rotate your torso up and to the right until you’re facing sideways. Pause for 3 seconds, then lower back down to the starting position. Rotate to your left. That’s one rep. Continue to rotate back and forth.
Pushup position keeping your hips up and your back straight.
Shift your weight on one arm then rotate your body till you are in a similar position as side plank. As you are rotating you should feel the tension in your lower Abs and Core. Remember not to allow your hips to sag during the exercise.
Core Stabilization
- Sit on the floor with your knees bent. Hold a weight plate straight out in front of your chest. Lean back so your torso is at a 45-degree angle to the floor, and brace your core.
- Without moving your torso, rotate your arms to the left as far as you can. Pause for 3 seconds.
- Rotate your arms to the right as far as you can. Pause again, then continue to alternate back and forth for the allotted time. A good goal: 30 seconds.
Sit on the floor with your knees bent and your back at a 45 degree angle. Be sure to use a light weight, keep your arms parallel to the ground and engage your core.
Do not move your legs or torso and rotate your arms to your left keeping your arm straight. You should feel the tension in your left sideoblique’s.
Do not move your legs or torso and rotate your arms to your right keeping your arm straight. You should feel the tension in your right side oblique’s.
Ab Workout
My ab defining program is simple. I go to the gym 4 days a week and on 2 of those days I will split my Ab workout in half and then one day I will dedicate my whole workout to just abs. This is what my workout schedule will look like.
Tip: Do 3 sets of each ab exercise.
Monday: Cable Core Press, Side Plank with Reach, Mountain Climber, and then go into my regular lower body workout.
Tuesday: Day Off
Wednesday: Lateral Roll, Swill Ball Jackknife, T-stabilization, Core Stabilization, and then go into my regular upper body workout.
Thursday: Day Off
Friday: Core Workout – Entire Ab Workout and Cardio
Saturday: Full Body Workout (no abs).
Sunday: Day Off
This is a simple Ab focused exercise plan that only requires you to go to the gym 4 days a week. Because of how difficult the workouts are you should begin to see results as soon as the first month and by summer time you should see a full 6 pack.
There’s a saying that goes “Abs are made in the kitchen not the gym”. I don’t completely believe that, but your diet is a VERY important part. I would say 50% of Abs are made in the kitchen and 50% at the gym. The gym part you have covered with this workout so all you need to do now is focus on your diet. Enjoy!
Tip: To get the greatest results from this workout you should not use any machines for the upper, lower or full body portion of this workout, but rather free weights. Free weights are much better as they require your core to be engaged while doing the exercise thus working out your core during your entire workout.
