Core Workout

Studies, and experience, show that sit-ups are harsh. They force your lower spine into an unnatural curve, cause rubbing and undue pressure on the tailbone where nerves are the least protected.

There are several benefits to having a powerful core. First, when all the muscles around the core are strong they hold your body upright in good posture, which means less pain. Second, these muscle groups act somewhat like a girdle. The muscles will lift and pull in the tissue that is supported by them giving a more immediate appearance of weight loss as your waist becomes smaller in diameter. There are more, but these two are the primary focus of this article.

A strong core is supports all of your body movements. If it's weak then your entire body is weak. When the core is strong and supple, your body is stronger and you feel better. Your posture and balance both improve.

Abdominal routines are not mega calorie burners. It is recommended that you also add a smart diet and aerobic activity to see the fullest results, and those sculpted abs.

Muscles of the Core

The muscles that are referred to include the abdominals (the six pack section, rectus abdominus), abdominal obliques (hidden under the “love handles”), those long muscles that hold your spine upright that are called the erector spinae, and your glutes. There are several more layers of muscles underneath these, but detailing those is not necessary; they all get worked.

Before starting any routine, clear it with your doctor first. You want to be certain that you are healthy enough to train. If something hurts that is more than the delayed onset muscle soreness, which should last one or two days and lessen as you train, stop the routine and see your doctor.

One other point needs to be made before going to the routine. As a powerlifter, I was constantly told form first and the strength will follow. That applies here, as well. Once you lose solid form in any of these exercises that set is finished. Two more repetitions are not worth the risk of injury.

Bridge – Laying on your back, bend your knees and lift your hips while your shoulders and arms stay on the floor

Hold for 2 to 4 counts, then lower your hips or hold the position for a set period of time

If holding it static, start at 20 seconds and work up to longer periods

Keep your knees, hips, and shoulders in a straight line

Do this for 3 sets

Planks – Can be done with your elbows on the floor or from your hands in a static push-up position

Tighten your abs and lift your hips

Keep your knees, hips, and shoulders in a straight line

Do not let your hips sag down or your buttock stick up in the air

Hold this up position for 2 to 4 counts, then lower your hips or hold the position for a set period of time. If holding it static, start at 20 seconds and work up to longer periods slowly

Side Planks – Lying on your side with your right elbow and foot on the floor, reach up with your left hand, tighten your obliques to slowly lift your hips into alignment with both your knees and shoulders

Hold this up position for 2 to 4 counts, then lower your hips or hold the position for a set period of time

If holding it static, start at 20 seconds and work up to longer periods slowly

Superman – Laying /on your stomach, stretch your arms straight in front of you and point your toes so that you look like Superman flying

At the same time, lift your hips and shoulders up away from the floor

Hold this up position for 2 to 4 counts, then lower your hips or hold the position for a set period of time. If holding it static, start at 20 seconds and work up to longer periods slowly.

Squats with Knee Lift – Stand with your feet shoulders width apart

Keep your abs tight and your shoulders and head up, when performing the squat it may help to look upwards at the ceiling as this will keep your back upright and aligned (powerlifting safety tip that really works)

Bend your knees and lower your hips

Stand up

As you are standing upright lift one knee up to hip height

Repeat, this time raising your other knee to complete one repetition

Do 3 sets of 10

Back Lunges – Stand up straight and tall

Step backwards with one foot

Lower your back knee gently to the floor

Return to the starting position

Repeat with the other leg for one repetition

Your forward knee should not extend further than your toes

Do 3 sets of 10

Abs -- What Works

There have been articles written about sculpting your midsection, your abs. We have done countless scrunches, tons of trunk twists, and too many leg lifts. Most people make the mistake of only training their abdominal core.

There are more muscles in play than just "the abs". For trunk stability, a more fit look, and sexy torso people need to understand and train the muscles in play. From the picture below you will see the six muscles involved in gaining that sexy middle that we are all striving for.

Don't just work abs, work the core to include the abdominal obliques as well as the abdominal core ... but, how?

I found an article at Fit Watch (http://www.fitwatch.com/weight-loss/effective-ab-workout-superset-6287.html) about 9 different exercises that are done one set each for each ab workout. The routine also requires some specific equipment. This would mean that we either go to a gym or buy that weightlifting equipment for home. Not sure about you, but no equipment and simplicity are on my short list.


There are back muscles that also help with core stability, for now, though, we will look only at the abs.

Bicycle crunches are a mainstay in this. The bicycle crunch will work both your rectus abdominus (the abs), the big one down the middle, and the obliques.

Doing bicycle crunches is simple. Lay flat on your back with your hands laced behind your head. Bend your knees and lift your legs up while lifting your upper body at the same time.

Once in that position you will bring your right knee to your left elbow. You will extend your left leg straight out and twist your torso touching your knee with your elbow activating your obliques. Now, bring your left knee up and your right elbow together. Do as many repetitions as you can.

I follow up with an immediate set of regular crunches. I do these until reaching the point of muscular failure. You may want to do a bit less it you are just starting out. Also, doing this routine every other day will allow your body time to recover for your next session

These two exercises, bicycle crunches and regular crunches, will work the obliques and the core. My results when I first started doing these I went from a 40 inch waist to a 36 in a month.