Get Focused on Foundation
Lately I’ve really been challenging myself in breaking down routines for my readers and clients so that we can pin point the most effective and essential moves.
I don’t recommend sticking to the same few exercises, but I do think it’s important to have a good idea of what matters most. Not only does it give you a better understanding of the foundation of your workout, but it can also come in handy when you’re running short on time.
Today we’re going to really hone in on the muscle group that everyone talks about—your core.
But before I get to the moves, let’s make sure we’re on the same page when we say core muscles and take your knowledge to the next “teach-your-family” level!
Your Core Muscles Defined
Your core is actually made up of a lot of different muscles. These are some of the ones you’re probably more familiar with:
- Transversus Abdominus – this is the main muscle that defines your middle abs, what many people call their “six pack”
- Rectus Abdominus – this is an important part of your core, but runs underneath your six pack
- Internal/External Obliques – these are basically the muscles that run under your love handles, and help to really stabilize your core
- Erector Spinae – these are the main muscles that run under your lower back, and they’re an important target if you want a strong and fully functioning core
These are the main muscles that you really want to focus on in your core workouts. But there are a bunch of other muscles that play an important role, like your pelvic floor, your diaphragm, and even your gluteus maximus. At the very least, it’s important to remember that your core is a lot more than just your abs.
The Only 4 Moves You Need
So if you’re tight on time or you have to break down your workout for any reason, these are the 4 most essential core moves to make sure you knock out.
Core Move #1 – Ab Crunch on Stability Ball (view exercise)
Trainer’s Tip: Make sure your feet are planted firmly on the floor, and your knees don’t move forward with each crunch.
Core Move #2 – Lower Ab Bicycle Crunch (view exercise)
Trainer’s Tip: Make sure you move slowly and with control through this one.
Core Move #3 – Oblique Crunches on Stability Ball (view exercise)
Trainer’s Tip: Make sure you keep your body aligned and on a flat plan. Don’t let yourself lean forward.
Core Move #4 – Back Extensions on Stability Ball (view exercise)
Trainer’s Tip: Make sure your pelvis is pressing firmly against the ball and you get your balance in check before starting this one.
The Best Core Workout with these Moves…
For the best workout routine with these 4 core moves, aim for 20-30 reps per set, and just alternate between sets of each exercise for whatever amount of time you have. Even if you can only fit in 10 minutes, you’ll at least hit all the right spots.
The great thing about these moves is that all you need is a stability ball. That’s why it’s always a great idea to keep one handy at home, and you’ll save yourself even more time. If you’re looking for a good one that is inexpensive try this one – Xercise Ball Package With DVD And Pump, it also comes with a DVD of other moves you can do.
The other thing I recommend if you’re trying to tone your core is a fat burner like Cellucor 7-Keto CLK since it’s a great blend of some killer natural ingredients that totally boost your metabolism.
Have any questions or feedback about my Only 4 Moves You Need for a Strong Core? Please leave a comment below…