Build a Stronger, Leaner, and More Defined Core with These Exercises

Six Pack

Are you sick of doing endless amounts of core exercises, videos, classes, diets, and the list goes on and not seeing the results you crave? There are many secrets to building a solid core without having to commit a lot of time. Yes, while diet plays a big role in losing fat around the midsection, this alone does not help build up your abdominal muscles and give you those sexy cuts and definition. Start by doing these core exercises to start building a solid six pack today!

Plank

Planks are a great way to strengthen your core isometrically while also being able to incorporate a number of variations to target multiple muscles. Here are several variations of planks. If you are new to working out I would recommend starting with the first exercise. Once you have mastered a traditional plank, then I would recommend working your way down the examples each set or workout until you reach the last one.

Tips: Make sure you don’t forget to control your breathing. This is something most people forget to do with this exercise. Also, aim to keep your elbows or hands if in a pushup position below your shoulders, back straight, your abs and butt flexed/tight while completing this exercise and variations to keep your core more engaged. 

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Prone Iso-Abs

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Planks with Alternating Toe Touch

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Plank with Side Knee Raises

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Plank with Straight Knee Raises

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Crunches

Crunches are a great exercise to strengthen your abs and core through flexion and extension of your spine.

Tips: Most people when doing crunches usually overcompensate with their hips taking tension off their abs. It is important to remember when performing a crunches to only bring your shoulders up until your feel a pinch in your upper abdominal muscles, then slowly lowering down until you feel a slight pulling in your upper abdominal muscles. When targeting your lower abdominal muscles with exercises bringing your knees up towards your chest, bring your butt up just slightly off the bench, ground, or swiss ball until your feel your lower abs engaged. Then, slower, I repeat slowly lower your legs down in a controlled manner so you don’t put unnecessary pressure on your lower back and/or hips. 

Swiss Ball Crunches

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Swiss Ball Crunch with Weight

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Swiss Ball Reverse Crunch (Knees Bent)

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Swiss Ball Reverse (Straight Leg Raises)

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Oblique Extensions

Oblique extensions are a great way to give your obliques and sides more definition. When you are looking to sculpt your sides, these are the best exercises to do just that.

Tips: For the best results without compromising your form or spine it is important to keep your abs tight and drawn in, your body in a straight line, shoulders pulled back, and to lower in control without jerking with your hips.

Oblique Extensions 

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Oblique Extensions with Reach

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Weighted Oblique Extensions 

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Standing Weight Oblique Extensions

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 Overhead 1-Arm Kettle bell Oblique Extensions

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For more information on training, exercises, tips, and more please signup for a Free Consultation with one of our certified personal trainers or email us at BodyByDaveInc@gmail.com.

Pictured Fitness Models: Nico Johnes – Certified Personal Trainer with Body By Dave, Ricardo Velarde – Body By Dave client, and David Troupin – Owner/Certified Personal Trainer of Body By Dave

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A Successful Workout Is When Preparation Meets Opportunity

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I’ve heard almost every excuse in the book as to why people are not able to achieve success with their workout, ideal physique, and/or fitness goals. Here are the 5 most valuable tips I share with all my clients to overcome obstacles that you get for free, so pay attention and take notes!

1. Track Your Food 

You will never be able to create solutions without being accountable and identifying problems. Any time you go to change your body composition it comes down to calories in vs. calories out or energy in vs. energy out. I teach my clients to treat calories like currency to help them better understand the importance. Medical studies show and prove that keeping a food journal doubles your likelihood for weight loss! I recommend tracking your food/beverages by either grabbing an old fashioned notebook, creating a spreadsheet on excel, or by simply downloading one of thousands of free calorie counting applications and websites available. One of my favorites is MyFitnessPal (www.MyFitnessPal.com). I use this program with most of my clients because It’s simple to setup on your mobile device and user friendly. It even has a bar code scanner that has most items in it’s database. In addition, you can create custom recipes and break down specific serving sizes to more accurately track your caloric intake.

2. Prepare Your Food/Snacks In Advance

If you take the time to cook your food and prepare healthy snacks, you will most likely eat healthy throughout the day. I have taken dozens of my clients grocery shopping and seen every one of them succeed by simply taking an hour to cook all their food for the week in advance and storing it for later. Thus, it is cheaper and healthier to make food in bulk and in advance than eating any value meal from your nearest fast food restaurant.

3. Don’t Skip Meals

 Without proper preparation, you may skip meals or you wait too long to eat in between meals, your blood sugar or insulin numbers will drop off causing you to see a drop off in energy, reduce your optimal brain function, and lead to possibly overeating or worse creating deficiencies.

4. Commit Time Everyday to Exercise = No Excuses

Even though I’m a personal trainer, it is difficult for even myself to get workouts in. If you are like myself and feel exhausted by the end of a long work day, then I would recommend scheduling a workout in BEFORE you go to work to reduce the chances of you not getting in at all. Even if you don’t make it to the gym, you can walk even just 15-20 minutes before work, set a timer every hour or two to get up or stop what you are doing to walk for 5-10 minutes, and then commit to walking another 15-20 minutes before dinner. Congratulations! You just did and hour of exercise and didn’t even have to drive to a gym. Mission accomplished!

5. Drink More Water

You might just be thirsty! Feeling hungry or cravings kicking in? Sometime it is your body telling you it is thirsty. No joke! Approximately 60% of the adult human body is composed of water. While deficiencies from lack of macro-nutrients, vitamins, and minerals can take weeks to years to develop, the human body cannot survive without it for several days. So, how much water should one consume? According to the National Academy of Sports Medicine (NASM), 13 cups of water for sedentary men and 9 cups for sedentary women. If participating in a fat-loss program, add another 8 ounces of water for every 25 pounds of weight you are above your ideal body weight.

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