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. 

Prone Iso-Abs

Planks with Alternating Toe Touch

Plank with Side Knee Raises

Plank with Straight Knee Raises

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

 

Swiss Ball Crunch with Weight

 

Swiss Ball Reverse Crunch (Knees Bent)

Swiss Ball Reverse (Straight Leg Raises)

 

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 

 

Oblique Extensions with Reach

 

Weighted Oblique Extensions 

 

Standing Weight Oblique Extensions

 

 Overhead 1-Arm Kettle bell Oblique Extensions

   

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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