By: Alex Stewart

Six pack, eight pack (genetic freaks), washboard, whatever you want to call it, your core is the center piece 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 that you have always been looking for, look no further.

In this article we are going to 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.

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Your Abs Are The Eye
Catcher For The Opposite Sex.

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.

Abdominals

Rectus Abdominus:
• 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

Oblique:

• Location: Side of the waist
  Internal Obliques
  Transverse Obliques
  External Obliques
• Function: Tilt and twist the torso
• Exercises: Side Bends and Decline Oblique Crunches

Intercostals:

• 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

Serratus:

• 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

Rep Ranges

The core is made up of primarily fast twitch muscle fibers. Fast twitch muscle fibers are denser than its counterpart the slow twitch muscle fiber, so hard, heavy and explosive bouts of exercise will stimulate this kind of fiber 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 up like you've done in the past. Focus on sets in the 8-15 rep range.

Now that you understand about what 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.

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All exercises should be performed in perfect form because bad form or habits that 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 that you use the Exercise Guide on Bodybuilding.com to help you with your form.

Bodybuilding.com Exercises Guides: Over 300 Exercises! Search for exercises and learn the correct form with picture and video guides! Get the best results possible and stay safe while lifting. [ Check Out The Exercises Guides Here! ]

Core Strengthening Workout Programs

Sample Workout 1:

• Cable Crunches: 3 sets of 8-12 reps (30-45 seconds of rest)
• Side Bends: 3 sets of 12 reps (30 seconds of rest)
• Crunches: 3 sets of 12 reps (30 seconds of rest)
• Reverse Crunches: 3 sets of 12-15 reps (45 seconds of rest)

Sample Workout 2:

• Barbell Twists: 3 sets of 8-12 reps (30 seconds of rest)
• Air Bike Crunches: 3 sets of 12 reps (30-45 seconds of rest)
• Hands Over Head Crunches: 3 sets of 12-15 reps (30 seconds of rest)
• Lying Leg Raises: 3 sets of 8 reps (30 seconds of rest)

Sample Workout 3:

• Frog Sit Ups: 3 sets of 12-15 reps (30 seconds of rest)
• Jackknife Sit Ups: 3 sets of 12-15 reps (30 seconds of rest)
• Oblique Crunches: 3 sets of 12 reps (30 seconds of rest)
• Reverse Crunch: 3 sets of 12 reps (30 seconds of rest)

Sample Workout 4:

• Russian Twist: 3 sets of 12-15 reps (30 seconds of rest)
• Ab Crunch Machine: 3 sets of 8-12 reps (30-45 seconds of rest)
• Barbell Side Bends: 3 sets of 8 reps on each side (30 seconds of rest)
• Crunch - Legs On Exercise Ball: 3 sets of 8-12 reps (30 seconds of rest)

Sample Workout 5:

• Decline Crunch: 3 sets of 8-12 reps (30-45 seconds of rest)
• Dumbbell Side Bends: 3 sets of 8 reps (30 seconds of rest)
• Exercise Ball Crunch: 3 sets of 12-15 reps (30 seconds of rest)
• Flat Bench Leg Pull-In: 3 sets of 12 reps (30 seconds of rest)

Conclusion

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.

Click Image To Enlarge.
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.

Related Abdominals Articles:

• The Best Complete Abdominal Workout! - By Workout Of The Week
• 4 Easy Steps For A Set Of Rock-Hard Abs! - By MuscleTech
• How To Get A Six-Pack - Complete Ab Program! - By Vince DelMonte
• Other Abdominals Articles...

Bonus:
Related Abdominals Wallpapers

Shredded Abs Danish Teen, Klaus Myren Riis. Photo By Per Bach. Week #26 - 9/05/2006 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Abs (Self-Portrait) How Sweet Is A Six-Pack?! Week #14 - 6/13/2006 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128

Check Out More Desktop Wallpapers Here.

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