Crush Your Core

I have been asked for years how to effectively work the core and get head turning abs? What people should first realize is that ABS ARE MADE IN THE KITCHEN. That beings said, try these core exercises to maximize your results! This routine was created keeping in mind that you may be doing this at home so no equipment is necessary.

living-room-home-wall-decoration-fabric-poster-sports-font-b-abs-b-font-athletic-font-b
EXERCISE 1 SIT-UPS:
PRIMARY TARGET: Rectus Abdominus, Hip Flexors

Lie flat on your back on the floor with your knees bent and your legs secured under something heavy enough to hold you (possibly a piece of furniture).
Place your hands by your chest or place them behind your head interlocking your fingers at the back of neck for support.
Flexing your abdominals, raise your torso until you are in nearly a sitting position.
Retaining tension in the abs, lower your torso to the beginning position. Maintain full control throughout the movement. Do not just rock back and forth.

EXERCISE 2 REVERSE CRUNCH:
PRIMARY TARGET: Rectus Abdominus, Obliques

Lie flat on your back on the floor with your legs straight in front of you.
Place your hands at your sides by the floor for support (or underneath the lumbar for greater support).
Slowly bend your legs at the knees bringing them towards your chest and roll your tailbone up to feel the sensation of your lower abdominals being fully engaged.
Return your legs to the starting position and repeat.

EXERCISE 3 LEG RAISES:
PRIMARY TARGET: Lower Abdominals, Hip Flexor

img_0485a-zf-6646-80411-1-019

Just as with the Reverse Crunch, lie flat on your back on the floor with your legs straight in front of you.
Place your hands at your sides by the floor for support (or underneath the lumbar for greater support).
Flexing your lower abdominals, raise your legs until they are perpendicular to the floor (keeping them straight).
Lower your legs to the beginning position. Make sure you maintain full control throughout the movement. Do not let your legs drop on the negative portion of the movement.

EXERCISE 4 V-Ups:
PRIMARY TARGET: Rectus Abdominus, Lower Abdominals

Lie on the floor with your legs extended in front of you and your hands stretched out over your head.
Simultaneously bring your legs so thay are perpendicular to the floor while at the same time bringing your torso towards them. Your stretched out arms and your legs should meet over the middle of your body and your fingers should be brought to touch your toes.
Return to the start position and repeat the movement.

EXERCISE 5 KNEE-INS:
PRIMARY TARGET: Lower Abs

Sit on the edge of a chair or exercise bench with your legs extended in front of you. You will want to hold onto the side of the chair or bench for support.
Keeping your knees together, pull your knees in towards your chest until you can go no farther.
Keeping tension in your abdominals throughout the movement return to the start position and repeat.


Click here to watch the 69 news segment

EXERCISE 6 CRUNCHES:
PRIMARY TARGET: Upper Abs

Lie flat on your back on the floor with your legs in front of you bent at the knees.
Place your hands by your chest or place them behind your head interlocking your fingers at the back neck for support.
Raise your shoulders and torso as far as possible from the ground in a curling movement raising just your shoulder blades from the floor but not moving to a full sit up position.
Maintaining tension in your abs, bring your torso to the starting position and repeat.

SETS, REPS AND REST:
Do 3 sets of each exercise to failure. This routine can be performed in many diffferent ways. Such as supersetting 1 and 2, rest 30 seconds, superset 3 and 4, rest 30 seconds, and superset 5 & 6, rest 30 seconds and repeat. Once completing a full cycle you can give yourself an additional 15 second rest (45 total) and then repeat.

This is one of many suggestions so get creative! Your goal should be to set a benchmark and beat it in say 30 days. Measure, monitor, adjust, and control your outcome!

If this is too advanced for where your current fitness level may be, pick 3 exercises and start off with 2 sets and increase the rest interval. As you get stronger increase the workload. Have fun, work hard and you are sure to get the results you desire!

Coach Steve

Steve’s bio: Steve Lynch has been working in the health and fitness industry since 2002. Through his career he has owned multiple personal training and lifestyle coaching companies. He has worked with thousands of clients and helped them with designing workout programs and healthy nutrition and lifestyle guidelines to live by. Steve is a contributor for the Lehigh Valley’s largest local television news station WFMZ and conducts live segments as a fitness expert and nutrition coach.

Pictures are credited to:
#beardsandbowtiescallofgentlemen
Photographer:
Rebecca Bitner

Leave a Reply

Your email address will not be published. Required fields are marked *

WordPress spam blocked by CleanTalk.