Effective Core Training
Training the mid section is not always taken seriously and essentially it's not a priority if you are doing quality, compound movements in your training every week. If you're a pro athlete (like Big Loz) it should always be in your program but for the average muscle head (that means MOST of us) I don't think it's totally necessary.
Every now and again though a little specialization, just like for any bodypart, isn't a bad idea. I have a ton of different circuits for all kinds of purposes from fat loss to sport specific. This one is for the core or the midsection and it hits everything perfectly.
Straight leg raise to touch bar
Hang from a chin bar and from a dead stop bring your feet up to touch the bar above your head. To make it harder once you touch, push your hips up and bring your shins or even knees above the bar. To make it harder still, add ankle weights!
To make it easier use bent legs and curl your legs up to touch. If you can't touch the bar bring them up as high as you can.
Make sure you lock your shoulders and don't hang from the joint itself. A slightly bent arm will help this as well.
This exercise works the core from the hip flexors all the way through to the serratus.
KB Windmill
Definitely use a KB not a dumbbell if you can. I cannot explain this one without a video so here's how to do them.
Superb exercise that works the midsection in motion and increases flexibility and mobility. Work into this one slowly. It's tough.
Superman's with Medicine Ball
Superman's are simply a hyper extension but with the arms held out in front - like Superman! I use a medicine ball and hold it out front but start with just your arms then add light dumbbells and work up to a medicine ball.
Hits the glutes, hamstrings and lower back and statically works the upper back and rear delts. Lots of muscle being used here.
Side Hypers
I've always liked these. They hit the obliques better than anything else and after the superman's will really burn up the oblique/lower back tie in. I also use extra weight here. I use a dumbbell or handled medicine ball and bring it over my head so it hangs over your head. Much harder than it sounds!
Weighted Planks with Side Band Pull
If you did one core exercise do planks! For lifters they are the single best exercise you can do for the core. Static ab training or bracing is exactly what the abs do most of the time during a squat or a deadlift or a press. Planks work this better than anything else.
Always add weight and don't go anything over 2 mins. personally I prefer heavy for 30-45 seconds. You can add a band pulling from the side as well. And of course there endless versions to make them more demanding. My personal favourite is kicking someone when they are in the plank position!
Here's how it looks...
- Toes to the bar x10
- KB Windmill x 5 each side
- Weighted Superman's x 10
- Weighted Side Hypers x 10 each side
- Plank plus weight (and band or other variation) to failure
Complete this circuit 2-3 times.
Add this into your program whenever you can give it your full attention. This is NOT something to tack onto the end of a workout, it's too demanding for that if you do it correctly.
This is effective core training.
BST
