Tag Archives: core

Ab blast circuit

22 Thursday Jan 2015

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This circuit based workout will engage your entire core and really fatigue your abs and obliques. Spend no longer than 30 seconds on each exercise and then change. Once the circuit has been completed once, take 30 seconds rest and then repeat 4 more times (5 sets).

Hanging leg raises – 30 seconds

Cable pull down crunch – 30 seconds

Sit ups – 30 seconds

Double crunch – 30 seconds

Oblique teapots – 30 seconds

 

My top 5 abdominal exercises

09 Friday Jan 2015

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Hanging leg raise – This is in my opinion the most effective exercise for the lower abdominals and really helps get that classic v line that everyone wants. I usually do 3-5 sets of around 15-20 repetitions on this exercise.

Abdominal pull down – The reason this is such an effective exercise is because unlike a lot of bodyweight ab exercises, with this you can actually up the weight on the cable machine to lower the rep range. Unlike crunches where you end up doing 30-40 before you even feel the burn.

Woodchopper – Although this targets mainly your obliques, it still hits your abs nicely. Remember your abdominals and obliques link on together so to get a great torso you will need to train both.

Double crunch –  The double crunch will target both your upper and lower area of your abdominals and also help increase your around core strength.

The plank – The exercise that everyone neglects, the plank is classic exercise which engages not just your abs but your entire core.

5 reasons to train your CORE

26 Sunday Oct 2014

Posted by in 6pack, Bodybuiding, Fitness

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Your core works to stabilize your torso and permit movement throughout your body. Keeping a strong healthy core is vital when it comes to exercise and day to day life.

Your main core muscles:

  • Rectus abdominis
  • Transverse abdmoninis
  • Internal and external obliques
  • Quadratus lumborum (part of your lower back)
  • Multifidus  (muscles in the spine)

These muscles help you not only in the gym but with day to day activities also. Training them is crucial!

5 reasons to train your core

1.) 6 PACK – Your Abdominal muscles make up a huge part of your core and doing exercises like sit ups, leg raises and crunches will help tone your abs and get that famous 6 pack look.

2.) RID YOURSELF OF LOWER BACK PAIN – Doing exercises like back extensions and anything that targets the lower back region will really help you prevent any lower back injuries.

3.) FLEXIBILITY – Exercises that consist of lateral flexion or rotation of your trunk will help keep your core muscles and spine flexible.

4.) POSTURE – So many people suffer from back problems because they spend hours slumped over there desk at work. Strengthening your core will help straighten out your back and ultimately improve posture.

5.) STRENGTH – For the weight lifters out there you will be pleased to know that strengthening your core will massively help with strength based exercises.