The Perfect Core is desired by many, yet often attained by few. Its a combination of hard work, the right exercises, and of course the right nutrition. Many people seem to belive that the odd salad and endless crunches in the gym will get you there.. we beg to differ!
Here's 5 moves that evenly target your core to help you attain that perfect six pack!
Start in a traditional plank position with your forearms on the ground and your body perfectly straight. Bring your right knee forward towards your right elbow, then return to the plank position.
Repeat by bringing your left knee toward your left elbow. That’s one rep. Alternate sides for a total of 10 complete reps.
Stand holding a cable with both hands out in front of you at just under shoulder height. Keeping your arms fixed and straight and your abs engaged, rotate your upper body to the left, then back to center, and then to the right, and then back to center. That’s one rep alternate sides for one set of 10 complete reps.
Lie on your back with your hands behind your head, and your legs raised and bent at 90 degrees. Alternate sides by bringing your right elbow towards your left knee then your left elbow towards your right knee, building up to 60 seconds. Try and hold the crunch for a two-count on each side to force a slower, concentrated movement.
To perform the Cross Crunch lie on your back with arms and legs diagonally out so that your body forms an "X" shape. Keeping your arms and legs straight, bring your left hand towards your right foot, then your right hand towards your left foot, lifting your head, neck, and shoulders off the ground. That completes one rep. You should aim for one complete set of 10-12 reps.
Kneel on a mat with your hands on a Swiss stability ball. Keeping your back straight and your abs engaged, roll the ball as far away from you can, then slowly roll back to starting position. Aim for two sets of 10 rollouts.
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.
One of the main reasons we go to the gym is to build muscle mass. The first year we start training we make insane progress, then all of a sudden we hit a brick wall and all progress begins to plateau.