Bodybuilding.com Information Motivation Supplementation
in:
10 Holiday Tips For Your Supermarket Shopping List!

5 Core Workouts For A Tight Midsection - A Beginner's Guide!

Both guys and gals strive to have a strong toned midsection but very few of them achieve it. Try these 5 core workout programs to get a tight, strong core.

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.

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 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


Episode #27: Extreme Abs

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.

[ Train Insane With Kane Show Page ]

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

Sample Core Workout 1



Sample Core Workout 2



Sample Core Workout 3



Sample Core Workout 4



Sample Core Workout 5




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.

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.

Bonus: Related Abdominals Wallpapers

Shredded Abs
Shredded Abs
Danish Teen, Klaus Myren Riis.

Week #26 - 9/05/2006
1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128


Abs (Self-Portrait)
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.

Recommended Articles


Bookmark and Share

Related Articles

About The Author

Alex has a passion for bodybuilding and this has led him to a life in the fitness industry. He is a certified personal trainer & nutritionist.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7.2

Out of 10
Good
65 Ratings

35

Comments

Showing 1 - 25 of 35 Comments

(5 characters minimum)

      • notify me when users reply to my comment
LucasWalker2012

Rep Power: 0

  • rep this user
LucasWalker2012

I am going to try this work out when doing my abs for sure!!!!!!!!

Jan 6, 2012 12:42am | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

Go for it....Let me know how you liked it

Oct 12, 2014 7:57am | report
MMATroy3

Rep Power: 0

  • rep this user
MMATroy3

What about the lower back? That is a key element in a total core when you only work one side you are setting yourself up for issues in the future.

Jan 6, 2012 1:52pm | report
 
tanya1107

Rep Power: 0

  • rep this user
tanya1107

Do hyper extensions for that.

Apr 5, 2012 4:37am | report
Dahmerifics

Rep Power: 0

  • rep this user
Dahmerifics

will dead-lifts work too?

Oct 26, 2012 1:55pm | report
BigStew

Rep Power: 0

  • rep this user
BigStew

OP...You are correct...I though focus on my lower back training during my back days....But you can include your lower back training with your abdominal stuff if you like

Oct 12, 2014 7:59am | report
mostafa_albenni

Rep Power: 0

  • rep this user
mostafa_albenni

I will give it a try!

Jan 10, 2012 12:34am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 226.86 lbs
  • bf: 30.0%
XxAcidxBurnxX

Rep Power: 0

  • rep this user
XxAcidxBurnxX

Barbell sidebends work great

Jan 11, 2012 10:25am | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

I will have to give those a try

Oct 12, 2014 7:59am | report
izarg

Rep Power: 0

  • rep this user
izarg

Nothing better than sore abs. I'm definitely going to try these!

Jan 13, 2012 1:45pm | report
 
jjziner1997

Rep Power: 0

  • rep this user
jjziner1997

its weird how little lower back gets mention on this website

Jan 15, 2012 4:42pm | report
 
javiermaggiolo

Rep Power: 0

  • rep this user
javiermaggiolo

agree...

Jan 17, 2012 7:47am | report
Yishay21

Rep Power: 0

  • rep this user
Yishay21

same here n i would love to know what exercises i can use cause i need to strengthen it

Jan 24, 2012 5:28am | report
bradharris30

Rep Power: 0

  • rep this user
bradharris30

try hyperextension...they are great for lower back

Feb 22, 2012 11:07am | report
MochiBunny

Rep Power: 0

  • rep this user
MochiBunny

i like the variety of all these exercises- looking forward to mixing it up.

Jan 21, 2012 9:56pm | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

Great....Let me know how it goes

Oct 12, 2014 8:00am | report
bossum

Rep Power: 0

  • rep this user
bossum

i will try these methods and see.

Jan 24, 2012 7:24am | report
 
BigStew

Rep Power: 0

  • rep this user
BigStew

Great let me know how it goes

Oct 12, 2014 8:00am | report
genaro.1980

Rep Power: 0

  • rep this user
genaro.1980

let me try for 8 week!

Jan 25, 2012 9:08am | report
 
bbcomfitchick

Rep Power: 0

  • rep this user
bbcomfitchick

Great work info for beginners, looking forward to trying some of these!

Jan 26, 2012 4:47pm | report
 
joexhoward

Rep Power: 0

  • rep this user
joexhoward

Just what im looking for, I popped my Pelvis last week, but after it repairs these will be a must every second day. thank you...

Jan 27, 2012 8:45am | report
 
teaha

Rep Power: 0

  • rep this user
teaha

gonna to try all of these goday at the gym

Feb 9, 2012 6:39am | report
 
jlhawtho

Rep Power: 0

  • rep this user
jlhawtho

I can do side bends and situps, but I refuse to work my butt.

Apr 6, 2012 1:43pm | report
 
PsychoBananas

Rep Power: 0

  • rep this user
PsychoBananas

You are awesome.

May 15, 2012 1:00am | report
cuttin.bruh

Rep Power: 0

  • rep this user
cuttin.bruh

barbell pullovers = winning

Apr 11, 2012 1:32pm | report
 
Showing 1 - 25 of 35 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com