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Home » Workout Plans

Hard-CORE workouts

Submitted by on July 29, 2008 – 7:24 amNo Comment

A strong core is one of the most important parts of the body; with a strong core you will also increase weight on all of you other exercises. Your core gets worked whether you’re doing bench press, curls, military press, squat, or whatever workout you may be doing, but I will show you 5 exercises that will focus and help build a powerful core that will last. Your core was not built to twist and turn your core muscles are meant to keep a good posture and to stop you from crumbling over. Now I know that there are sports and activities where you need to bend, twist and turn also but be assured that these workouts wont limit you they will actually improve those qualities as well.

Workouts for a tight core

Extended crunch on and exercise ball- Plant your feet solid on the ground, with your upper back on the ball, with a single dumbbell fully extend your arms and tighten your core so your body’s at a 90 degree angle to your knees. Slowly crunch your body while lifting the weight above your head. You should finish the rep at a 60 degree angle. Then slowly lower yourself back down to horizontal. Aim for 10 reps, you should really feel a burn

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Standing side bends- With two dumbbells or a single barbell start with the weight extended above your head, (start with very light weights it’s a tough exercise) bend at your hips moving to your left or right and keep your arms straight and in line with your body. Lower yourself as much as you can then bring yourself back to the top and catch your balance, then perform the next rep to the opposite side. Remember to keep your core tight throughout the whole rep. Do 16 reps in total, 8 per side.

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Chin up and leg raise- this is just your typical chin up, palms facing in or out your preference, but while you are pulling yourself up bring your legs up by flexing your core and abdominal muscles to a 90 degree angle with your body. Lower yourself back down while straighten your legs; try not to swing by tightening your core muscles near the bottom of your reps. Reps go till failure.

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Cable extension- Stand with a cable chest high and move out so that there is tension on the cable. Standing at a 90 degree angle from the machine push the cable away from your body, the machine will be pulling you in so you must keep a tight core not to pivot. Bring the weight back into your chest and repeat. Do 8-10 reps then switch sides for an additional 8-10 reps.

Lunge crunch- Start from a standing position holding the cable on either side of your neck. Go down into a lunge then from the lunge move into a crunch, this should be done in one smooth motion. The cables tension should be pulling you up. Slowly move back to your starting position and repeat for 10 reps for each leg.

In this workout you will not rest between sets, after you have completed the circuit take a 3 minute break and then repeat for a total of 3 sets. This workout should not take more than 25 minutes and believe me you’ll feel it the next morning as your struggle getting out of bed. Good luck and stay dedicated to stay fit.

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