5 Core Workouts For A Tight Midsection - A Beginner's Guide!
Six pack, eight pack (genetic freaks), washboard, whatever you want to call it, your core is the centerpiece for any muscular physique. It is the eye catcher for the opposite sex.
A muscular and well defined core shows both strength and health. Both guys and gals strive to have a strong, toned midsection, but very few of them ever achieve getting one. If you have been looking for the perfect program to get you the tight, strong core you always looked for, look no farther.
In this article, we go over the basic anatomy of what makes up the core and list 5 easy-to-follow workouts to help strengthen your midsection. Diet and cardiovascular training will have to be in check for you to see your abs. This article will only focus on the training that goes into building and strengthening your mighty core.
The core is composed of 4 different parts. Below I will discuss where each are located, what its function is in the body and also a couple exercise you can do to stimulate the muscle.
- Location: Covers the area from sternum all the way down to the pelvis bone.
- Function: Pulls the upper torso to the hips
- Exercises: Crunch or Sit Up
- Location: Side of the waist.
- Internal Obliques
- Transverse Obliques
- External Obliques
- Function: Tilt and twist the torso
- Exercises: Side Bends and Decline Oblique Crunches
- Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.
- Function: Elevation and depression of the ribs
- Exercise: Air Bike
- Location: Between front abs and lats.
- Function: Pulling of the scapula forward and around like in the motion of throwing a punch
- Exercises: Barbell Pullovers and Cable Crunches
The core is made up of primarily fast twitch muscle fibers. Fast-twitch muscle fibers are more dense than their counterparts (the slow twitch muscle fibers. Hence, hard, heavy and explosive bouts of exercise will stimulate fast-twitch fibers a lot more.
This means that core training should be in the moderate rep range for best growth. No more endless reps of crunches and sit-ups like you've done in the past. Focus on sets in the 8-15 rep range.
RELATED VIDEO: Train Insane With Kane
Kane's in the gym today doing some painfully slow, deliberate ab raises. We're not quite sure what he's doing in the next scene but due to some sun glare it's another fail for him.
Now that you understand which muscles make up the core, their function, location and the rep range needed to stimulate them, let's give you some workouts to help you get that strong muscular core.
All exercises should be performed in perfect form because bad form or habits you start now will follow you and will lead to lack of progress or injury in the future. Many, if not all, the exercises will be new to you. So make sure you use the Exercise Guide on Bodybuilding.com to help you with your form.
Core Strengthening Workout Programs
There you have it - 5 core strengthening workouts. I like to work my core every 2-3 days. Try rotating these 5 workouts into your workout split. These workouts sure will help you get that strong muscular core you are looking for.
Remember quality over quantity with the core. Stick with the programs listed above and you will be just fine. As always if you have any questions don't hesitate to drop me an email.
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same here n i would love to know what exercises i can use cause i need to strengthen it
Core- Transverse abs= the muscles that wrap around your entire mid section- attaching to your spine) Drawing your belly button to spine and holding, while continuing to breathe- sets your core. Kegels work in conjuction as well as exhaling during the difficult phase- calling your diaphram to play a part. Think of a belt from Left hip to Right (anterior and posterior)
Shoulders, Chest, Back, Abs, (all 4) Erector spinae group, and Hip Flexors and Extensors (gluts and hams) all work for one's Core strength.
Wood choppers, Bridges (single and dbls), Leg drops, Push ups (esp rotating into side plank at top), Deadbugs, Planks- moving planks,db pull overs, should all be added to the crunches and curls :)