Build Super Abdominal Core Strength (Follow Along Video)

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A strong core is essential to correctly perform strength training exercises, to lift a maximum amount of weight, improving athletic performance, reduce your risk of injuries and functioning effectively throughout your daily life activities.

There are many different ways to train your core. In this workout we will be focusing on plank variations to strengthen the abdominal core region.

Planks may not look like much but they are one of the best exercise variations to building strong abs from the inside out. This is an often over looked exercise but every minute you spent planking will never be a waste of time.

Planks train your abs to be in a contracted state when your spine is in a neutral position. Most other abs exercises require either flexing forward of the spine or your lower or upper trunk to rotate forward.

Planks are also a great exercise to use if you have a back injury, like myself. I am currently suffering from sciatic nerve radiation and am limited to the flexion that I can do, but using plank variations allows me to continually train my abs and strength the core.

The side plank variations in this workout are key for oblique development without adding bulk. Because side planks are isometric in nature you do not need to worry about adding muscle to that area.

Warning: Don”t ever do those side bends where you hold a dumbbell in one arm and bend against resistance…this will build size to your oblique muscles. Bigger obliques aren”t what you are aiming for.

Core Crusher Circuit Finisher

This is a follow along Core Crusher finisher that I used at the end of my conditioning class the other day. It uses 10 plank variations done of time intervals. You can use this as a standalone abs strengthen circuit or at the end of your regular training session.

Perform each exercise for 30 seconds followed by a 5 second rest.
Complete 1-2 rounds
(Take 60s rest if 2 Rds)

Exercise List
1. Plank
2. Plank Alt Arm Raises
3. Plank Body Raise
4. Side Plank Leg Lifts (Right)
5. Side Plank Leg Lifts (Left)
6. Plank with Alt Leg Lifts
7. Spiderman Planks
8. Side Plank (Right)
9. Side Plank (Left)
10. Walking Planks

 

Secret Behind The Worlds Best Abs (2 New Abs and Core Routines)

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Today I have 2 workouts from my good friend Dennis Heenan’s Superhero Abs program using his interesting technique called “Abs Sequencing Triangle” You can find extremely fast results following this technique. See, when it comes to training your abs there are three main components that you must focus on: 1. Indirect core training 2. Direct Hybrid Focus 3. Direct core training => Learn more about the Abs Sequencing Triangle here Each one of these plays a major role in the results you see in your midsection. The indirect core training allows you to hit larger muscle groups and as a result causes your energy expenditure to skyrocket. And when energy expenditure is high, so is your fat burning. Direct Hybrid Focus takes your ordinary core exercise and puts them on steroids… OK not actual steroids, but it does make them A LOT more effective when trying to “build and burn” at the same time. Finally, we have our direct core exercises. Exercises that focus on sculpting your abs so they look nice when that ugly belly fat finally gets blasted from your midsection. It’s these three simple techniques, that when combined, allow your body to see its best fat burning results ever.” Watch these two workouts. The first uses his Abs Sequencing Triangle Core Cardio Crushers #3 Spidy Seconds Climb Move from one exercises to the next resting ONLY when needed. Rest 60- second between full rounds and repeat 3 total rounds. Squat to Squat Jump: 20 seconds Side Plank Dips: 30 seconds each side Burpees: 40 seconds Buzzsaw Planks: 50 seconds Rest up to 60-seconds and repeat 3 total rounds. 28 days to ripped abs using Superhero Abs program – CLICK HERE Core Blaster Workout #5: Move from one exercise to the next resting only when needed. Complete three full rounds. V-Sit Up: 15 reps Ab Wheel Rollout: 15 reps Planks: 60-90 seconds Repeat up to 3 times, resting only when needed. 28 days to ripped abs using Superhero Abs program – CLICK HERE CLICK HERE TO GET RID OF YOUR BELLY FAT AND FINALLY SEE YOUR ABS

Abs Routine – Core Blaster Workout #10

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Here is the one that you can try, that I did yesterday after my workout. It’s deceivingly tough but effective. (not gonna lie to you, my abs were burning after this routine) Core Blaster Workout #10: Move from one exercise to the next resting only when needed. Complete two full rounds. X-Body Mountain Climbers: 60 reps (30 each leg) Ab Scissors: 20 each leg Side Crunch: 20 reps each side Russian Twist: 60 reps total Repeat 2 times resting only when needed. If you like this abs workout and want 51, ZERO EQUIPMENT abs and core routines that take no longer than 4 minutes and help you get rid of the belly fat and strengthen the abs then CLICK HERE

Density Bodyweight Training and Abs/Core Circuit

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Density Bodyweight Training and Abs/Core Circuit Density Circuit Perform each exercise for the prescribed reps and complete AMSAP (As Many Sets As Possible) in 20 minutes. Density Circuit
  1. Dips x 5 reps
  2. Jumping Lunges x 10 reps (each leg)
  3. Ring Chin Ups/Pull Ups x 5 reps
  4. Jump Rope Sprints x 20 (each leg)
Abs and Core Finisher Perform each exercise for 45 sec-15 sec one after the other. Rest for 2 minute and repeat 1. Abs Roll Outs/Swiss Ball Roll Out 2. Reverse Mountain Climbers 3. Side to Side Plank Leg and Arm Raise 4. Flutter Kicks 5. Side to Side Bridges  

Abs Finisher Workouts

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Abs Finisher Workout Try this abs finisher workout at the end of your next training session. Jump Rope Ab Finisher # 2 – Rope My Abs Do the following circuit twice, resting for 1 minute between circuits. Jump Rope at an intensity that you can only do for 1 minute… remember, that’s why you get a full minute of rest between circuits! Do the following circuit twice, resting for 1 minute between circuits. Jump Rope or Jumping Jacks (1 minute) Stability Ball Jackknife Pushup or Pushup/X-Body Mountain Climber Combo (30 secs) Jump Rope or Jumping Jacks (1 minute) Hand Step-ups or Hand Walk-outs (30 secs) Click HERE to Get 51 Abs Finisher Workouts - Jump Rope Ab Finisher # 3 – Jumpin’ and Climbin’ Do the following circuit resting only when needed. In the first circuit, you’ll perform 6 reps of both climbing exercises. In the next circuit, you’ll perform 5 reps of both climbing exercises. Continue in this fashion until you complete 1 rep of each climbing exercise. For the jump rope, you’ll perform 20 secs every circuit. Jump Rope or Jumping Jacks (20 secs) Jump Rope or Jumping Jacks (20 secs) Want 51 Abs Finisher Workouts