Core Training: Transform Your Abs

If you are looking for great core workouts, don't do crunches....

I'm serious, don't do them...

They don't work,

They may even be damaging your spine.

I know everyone still does them...

If you look at the research, its a bad idea.

The guy who's done the research is Dr. Stuart McGill.
http://www.ahs.uwaterloo.ca/kin/people/StuMcGill.html

The secret to great abs is of course losing the fat...
but also a core workout that encourages abdominal endurance.

Greater abdominal endurance = less chance of lower back issues

Ok, onto how to get rock hard abs

Two things...

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Firstly - every exercise you do is an ab exercise
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Before you start the activity, tense up your core.

Then when you do your activity, try starting the motion from your stomach,

So if you were doing press ups, as you push up, push first with you stomach muscles.

Use your stomach to push your arms.

Not sure if that makes sense but try it out,

All of a sudden you are 20% stronger than you thought you were.

And your abs are getting a fantastic workout...

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Secondly - Killer Core Workouts
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As we discussed your core is used for stabilization so the best exercises are those that improve their endurance.

These four exercises certainly do that.

Start with the beginner routine until you feel strong enough to try the Prone Jacknife. Remember form is important.

Core Workout – beginner routine
1. Plank – Try for 60 seconds
2. Side Plank – 45 Seconds for each side
3. Bird Dog – 5 Per side
Rest for a minute.

Repeat this twice.

Core Workout – intermediate routine

1. Plank – Try for 60 seconds
2. Side Plank – 45 Seconds for each side
3. Bird Dog – 5 Per side
4. Prone Jacknife – Do 10 slow reps

Rest for a minute.

Repeat this twice.

Examples:

Plank

Side Plank

Bird Dog

Prone Jacknife