Well, it is Workout Wednesday.
So today, I have a core workout for you from Andrew Raposo.
Enjoy the workout!
Take it away Andrew….
Rick Kaselj, MS
Today, I am going to show you core exercises for Unbreakable Strength. Essentially, we are going to focus on the strength aspect of our core, rather than doing hundreds of repetitions of ab exercises or crunches that you might currently be doing.
CLICK HERE to watch the YouTube video.
I promise you this – the exercises that I am going to show you will deliver better results than doing hundreds of crunches or any traditional ab exercises. I am going to move right into our first exercise.
# 1 – Hard Style Plank
This will teach you how to create tension in your core, and even throughout your whole body. We are going to start in a plank position on our forearms. From here, you want to create as much tension as possible. You are going to brace your abs really hard, like someone is going to punch you in the stomach. Squeeze your glutes nice and tight. Even squeeze your fists and contract your quads. Then, you are going to drive your elbows back to your toes as hard as possible and hold this for a maximum of 10 seconds.
Hard Style Plank
Like I said, we are creating as much tension in the body as possible by squeezing those abs nice and tight. Hold this position for 10 seconds, then rest for about 5 seconds. Repeat the movement at least 3 times for the best benefits.
#2 – Long Plank Walk Outs
You are going to start in a push up or straight-arm plank position, bracing your abs nice and tight. Walk forward with your hands until they are just above your head, then walk them back to the push up position.
Long Plank Walk Outs
The goal here is to brace your abs so hard that your hips don’t sway from side to side. We are building on the Hard Style Plank. You can make this exercise easier by not walking forward as far.
With this exercise, I honestly wouldn’t do more than 5 reps. Again, we are focusing on the strength aspect of core training. If you want to make the exercise more challenging, walk your hands further out.
#3 – Ab Wheel Roll Out
Another variation that we can do is the Ab Wheel Roll Out. With this one, you are going to need an Ab Wheel. You can also use a barbell with plates on it to roll out.
Ab Wheel Roll Out
The first one will be done from our knees. On a typical Ab wheel, you would flex your hips, but here we are going to let our hips come down and keep them straight. You are not going to move from this position. Keeping your abs tight, you are going to fall out with your wheel, then come back up but not come back all the way in. This way we are concentrating just on our core and taking our hip flexors out of the equation.
If you can’t do a full kneeling Ab Wheel roll outs, you can use the wall to shorten the range of motion.
Ab Wheel Roll Out From Knees
Once you start to progress, you can move to your feet. Again, you can use the wall to shorten the range of motion.
Ab Wheel Roll Out From Feet
#4 – Box Plank
We are going to move into a table top position with your hands under your shoulders and your knees beneath your hips. From here, we are going to lift our knees off the ground, bracing our abs nice and tight. Lift one hand off the ground, preventing your hips from moving as much as possible. Place your hand back on the ground and repeat the movement with your opposite hand.
I recommend doing about 10 reps on each side. You can repeat as needed. You can either do these exercises in a whole circuit and call that your Ab training routine, or you can just periodically add them to your regular routine on separate days.
Those are the four core exercises for unbreakable strength. Give them a go! I hope that convinced to get rid of those crunches or whatever Ab exercises you are currently doing.
Now, if you are looking for other workouts, that target your abs and core, then check out Fighter Abs, here: