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 reps of ab exercises or crunches that you might be doing.
Core Exercises For Unbreakable Strength
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 reps of crunches or any ab exercise. I am going to get 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 elbows. 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, contract your quads and 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 as possible by squeezing those abs nice and tight. Hold it for 10 seconds, rest for about 5 seconds and repeat it for at least 3 times so that will be enough to really get those abs tight.
#2 – Long Plank Walk Outs
You are going to start in a push up position, brace in your abs nice and tight. You are going to walk your hands just above your head and then walk them back to that push up position.
Long Plank Walk Outs
The goal here is to brace your abs so hard that your hips don’t sway side to side. We are building on the Hard Style Plank. What you are going to do is walk your hands further above your head. You can make it easier by having it closer towards your shoulder position.
With this exercise, I honestly wouldn’t do more than 5 reps. Again, we are focusing on strength aspect of core training and if you want to make that 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 or you can also use a barbell with plates on it and use that to roll out as well.
Ab Wheel Roll Out
The first one is we are going to be on 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 and you are not going to move from this position. Keeping your abs tight, you are going to fall out with your wheel and then come back up and not come back all the way in. This way we are concentrating just on our core and taking our hip flexors out of play.
If you can’t do a full kneeling Ab Wheel roll out, you can also use the wall just to shorten the range of motion a bit.
Ab Wheel Roll Out on the Wall
Once you start to progress with that, you can go on to your feet and you can use the wall to shorten the range of motion a bit.
Ab Wheel Roll Out on the Wall with feet on the ground
#4 – Box Plank
We are going to get in a quadruplet position. Your hands are underneath your shoulders and knees are beneath the hips. From here we are going to get our knees off the ground, bracing our abs nice and tight. Take one hand off the ground and then from here we are going to prevent our hips from moving as much as possible.
The rep range I recommend for this exercise is about 10 reps on each side. You can repeat as needed. You can either put them in a whole circuit and call that your Ab training routine or you can just periodically put it in your routine on separate days.
Those are the four core exercises for unbreakable strength. Give it a go! I hope that convinced you enough to get rid of those crunches and hundreds of reps or whatever Ab exercise you might be doing. I hope you enjoy these exercises and I will see you guys later.
Now, if you are looking for other workouts, that target your abs and core, then check out Fighter Abs, here: