Core Carving Workout Routine
When you hear the word core, you probably think of your abdominal muscles first. But your core muscles are so much more than just your abs.
When it comes down to overall strength and fitness, it’s your entire core that should be the focus, not just the muscles that make up your six pack. Your core covers all the muscles between your chest and your hips, and that includes everything on the front, back, and sides.
When you break it down, the list is a decent one: abdominals (upper, middle, and lower, which are all really part of a single muscle called the rectus abdominus), internal and external obliques, lower back, and the lattissimus dorsi, the muscle then run down your sides from under your arms.
By focusing on strengthening and building all of these muscles, your entire workout routine will transform. You’ll notice an increase in strength, stamina, balance, and even endurance.
So if you’re tired of your same old ab routine, start thinking in terms of your core, and give this core carving workout routine a try.
30 Minute Workout to Carve Your Abs and Core
For each exercise, perform as many reps as possible per set. When it comes to your core muscles, you really want to work them until muscle failure or fatigue.
Run through this workout, and repeat if you have some extra time. One circuit should take only 30 minutes or so.
Ready to get ripped? Here’s the workout:
1. One-Legged Plank, 30 seconds per leg – Perform a traditional plank, keeping your torso aligned and your score muscles engaged throughout. Then lift one leg for 30 seconds, balancing on the other. Repeat on the opposite leg.
To view this exercise, click here.
2. Deep Wall Squats, 3 sets – Standing about two feet from a wall, facing outward, engage in a squat so that your back slides down the wall for support. Rather than stopping at the typical distance, go even deeper, until your buttocks almost hits the floor. Hold for 3 counts, then return to starting.
3. Hip Extension, 3 sets per side – Position yourself on all fours on a mat, hold your back straight, and lift one leg upward toward the ceiling behind you. Hold for 3 counts, lower in control, and repeat with opposite leg.
To view this exercise, click here.
4. Woodchopper, 2 sets per side – With a dumbbell in one hand, lower into a squat as you bring the dumbbell down and across your body. Stand back up to starting, moving the dumbbell back across your body and overhead. Repeat, then do the same number of reps on the opposite side.
To view this exercise, click here.
5. Russian Twist, 2 sets – Balance your lower back against a stability ball, lock your feet on the floor in front of you, and engage your abs. Holding an exercise or medicine ball straight over your chest, turn at the waist as your move the ball to one side. Slowly move back and across to the opposite side, all the while holding your hips in place.
To view this exercise, click here.
6. Superman, 2 sets of 30 seconds – Lie face down on a mat, and lift your legs and arms up off the ground as high as possible. Hold this position for 30 seconds, engaging your core throughout.
To view this exercise, click here.
7. Lower Ab Bicycle Crunch, 2 sets – Lie face up on an exercise mat and hold your legs straight up towards the ceiling. With your hands at your sides for stability, lower one leg at a time close to (but not touching) the floor. Alternate between legs slowly and in control.
To view this exercise, click here.
8. Stability Ball Back Extensions, 1 set – Lean against a stability ball, face forward, while balancing on your back toes. The stability ball should be pressing against your pelvis. Straighten your back, neck, hips, and legs, then lower slowly and in control towards the stability ball. Slowly lift back up and repeat, bending at your waist only.
To view this exercise, click here.
A Note about Recovery
When it comes to hard hitting workouts like this one, you need to be thinking about recovery. The more you can do to improve muscle recovery, the better the results you’ll see.
Check out my list of Post Workout Recovery Supplements here, or check out one of these 3 Fruit Smoothie Fast Recovery Recipes.
Have any questions or feedback about this Core Carving Workout Routine? Please leave a comment below…
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
