Beginners are better off performing just three out of the seven exercises for two sets each of as many reps as possible, with a minute of rest between sets. From there, build up your fitness and endurance by adding exercises and sets and cutting back on your rest periods. A reasonable goal is to be able to do the seven exercises in a big circuit all at once, rest a minute or two, and repeat it two more times by the end of 12 weeks. As you build up to that, feel free to break up the workout in different ways.
For instance, I like to perform supersets like this:. Note that I haven't included any direct oblique work. In my experience, direct oblique work only leads to a wider waistline. Besides, obliques get enough stimulation from exercises like squats, deadlifts, and other full-body weight training. For most people, performing this routine a minimum of three days per week will be plenty.
In order to train the core effectively, we need to train all the muscles involved, starting slowly and building a foundation. These muscles need to work together as a team. Think of developing your core stability as pouring the concrete base for your home. This base provides structure and safety.
It also cannot be rushed or overlooked. The same can be said for your body when it comes to developing your core. Most people are familiar with basic core exercises such as planks or side planks. While those are two excellent core exercises, I want to discuss a few under-used movements that go a long way in developing core strength and function.
Watch the video for demonstrations of all five exercises listed below. These are a simple, yet powerful core-conditioning exercise. Tummy vacuums help recondition the TVA transverse abdominals to brace the spine during movement. Regardless of which category you fall under, reestablishing TVA function is a must. For the beginner, tummy vacuums are one of the best ways to get it functioning again. Most beginning trainees have glutes that are not engaging to their fullest.
If you're not feeling a wicked burn, drop all the weight, put your hands on your belly, and really f ocus on the contraction at a slower pace. In your workout: Position this one later in your routine after you've built up some fatigue from a really challenging first exercise or two.
If you find 15 reps too easy, simply increase the angle of decline or use a heavier ball or plate. Why it's on the list: No, we're not going to echo that old myth that squats and deads are all you need for abs. You need more! But there's no debating that both front and back squats force you to learn how to brace your abs to maintain a neutral, upright position.
And before you say, "It doesn't count if you wear a lifting belt," a number of studies have shown that a belt actually increases ab activation during squats. Oh, and don't worry about balancing on a BOSU ball to increase the work of your stabilizers. Research has shown that if you just go heavy with your squats on the floor, you'll get all the ab stimulus you need.
In your workout: Regularly program both back and front squats into your routine. To keep it interesting, rotate through in four-week waves, or alternate weeks between back and fronts. Also, if you're following a dedicated program like the 7-Day Six-Pack , do your workouts after your heavy leg days, not before.
The last thing you want is to feel sore or weak when you're under the bar! Why it's on the list: To recruit the obliques, you need to do one of three motions:. By adding a medicine ball to the twist, you're hitting your obliques with a double whammy by requiring the upper abs to contract isometrically to stabilize against the weight as you move.
Try to get a little crunch on either side after the rotation to up the ante. In your workout: Do this exercise toward the middle of your routine for 3 sets of around 15 reps per side. Increase the degree of difficulty by extending your arms out or using heavier weight.
Why it's on the list: This cheap piece of equipment has gained a cult following over the years, and for good reason. EMG data suggests that using an ab wheel is equally if not more effective than hanging leg raises, sit-ups, and reverse crunches at activating the abs.
Why is the ab wheel so effective? It capitalizes on the concept of eccentric strength-building perfectly. As you roll out, your trunk must actively fire while those abs stretch to maintain a neutral spine without collapsing under your body weight and gravity.
In your workout: Build up to 3 sets of reps, rolling all the way out and back on your knees. If you can't do all the reps prescribed or if your back is arching, reduce the distance and maintain a neutral spine, then slowly work to extend it over a few weeks. Why it's on the list: It turns out the exercise ball is good for more than just sitting and waiting for your partner to finish their set!
A research team demonstrated that the pike movement is one of the most effective total-ab activators out there. It topped the EMG list for upper abs, lower abs, and obliques. The version in the study was performed on a ball, but pikes can also be done on a suspension strap system.
In your workout: Since it targets a large degree of the muscle mass of the abdomen, the pike can either be used to get your routine started or as a really brutal way to finish it out. Shoot for sets of reps. If you can't complete reps with good form, start with exercise ball knee roll-ins.
Why it's on the list: Muscle activation studies consider the plank a mid-level exercise. But in this case, that doesn't tell the whole story. This is a big deal! Save more with course bundles. Limited time! Resolve to move forward. Ends soon! Happy move year! Ending soon! Save Now. Talk with an Advisor.
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