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

LOWER ABS CIRCUIT FOR SOLID-ROCK HARD ABS

Lower Abs Circuit For Solid-Rock Hard Abs Use this Lower Abs Workout at the end of your training session or as an added workout on your off day. This circuit targets the entire abs region but emphasizes the lower abs. Perform each exercise one after the other for 30 seconds of work followed by 10 seconds rest. Rest for 60-90 seconds and repeat for 3 full rounds. Exercise List 1. Plate Around the World – Clockwise 2. Plate Around the World – Counter-clockwise 3. Alternating Hanging Knee and Leg Raises 4. Russian KB/DB Rows 5. Bench Leg Raises and Knee Crunch 6. Bar Roll Outs – Abs Wheel 7. Lying V-Ups and Knee Grabs 8. Hanging Side to Side Knee Raises LOSE THE BELLY FAT AND GET RIPPED ABS IN 25 DAYS with this Sparta Abs Workout Challenge and Xtreme Fat Loss Diet Plan - CLICK HERE  

Dumbbell Abs Density Finisher – “6-Pack Construction”

Finisher circuits are a great way to END of any workout or on an off day to help burn fat, increase cardio/conditioning or work on lagging body parts. This is an advanced dumbbell abs finisher I did to end off one of my training sessions. You can actually perform this workout with dumbbells and still get amazing results. The dumbbells added load and resistance that takes each of these effective exercises to the next level. Density Finisher Workouts The density approach means you’ll be doing a lot of volume in a little bit of time. The rep schemes are crazy, yet addicting (but very effective). You’ll do as many reps or rounds as possible in a certain amount of time. Dumbbell Density Abs Finisher – 6-Pack Construction Do the following circuit as shown ONE time. Perform each exercise for 60 seconds followed by 15-second rest. Complete as many reps as possible during the 60-second intervals. Take rest when needed but keep them brief. Exercise List 1. DB Abs V-ups 2. DB Alternate Bicycle Punches 3. DB V-Up Press 4. One Arm DB Reach Under L 5. DB Alternating V-Up Punch Ups 6. One Arm DB Reach Under R GET YOUR GYMBOSS TIMER CLICK HERE – http://tinyurl.com/yllwjdt  51 New Finisher Workouts You may or may not have heard that my friend Mike Whitfield just released his Workout Finishers 2.0… It’s 51 different short duration workouts you can add on to the end of any workout to have more fun, get rid of boredom and boost your results! You may have gotten several emails from others in the fitness community talking about why you should go out right now and get a copy of Workout Finishers 2.0.