Having a strong core doesn’t necessarily mean visible “6-pack” abs, but it’s still important to train your core in a variety of ways for a number of reasons. Preventing back pain, keeping good posture, lifting heavier weights and getting overall stronger are a few reasons to keep a strong core. Below I will list some of my favorite exercises as well as how to properly do them. Remember….VISIBLE ABS mean having a LOW BODYFAT PERCENTAGE..so diet plays a huge role in this. I recommend still training your core 2-4x a week at the end of a weights session for 5-15 minutes!
HOLLOW BODY HOLD
HOLLOW BODY ROCKS
These are simple…just get on your elbow on one side and full stack the feet if you can. Squeeze the bottom side (side closest to the floor) as hard as you can and stay lifted. Hold up to :45 or 1:00! 2-3 sets per side. To make harder, abduct the leg on top (keeping it straight) for 5-15 reps!
Other core exercises I do involve the HOLLOW BODY HOLD:
Hollow body with FLUTTER KICKING THE LEGS, holding a weight straight up in the air
Hollow body position while raising the legs and lowering, but do not touch floor in between reps. Hold a weight straight up in the air towards ceiling to make harder.
And also, ABDOMINAL WHEEL! Go as far out as you can while maintaining good form and do not arch lower spine.
Other core exercises I do…CABLE CRUNCH with a rope – focusing on squeezing the abs together hard and contracting the core and not pulling with the arms…
Regular planks with weighted vest as long as you can hold (on elbows and on hands)
HANGING KNEE RAISES…progression/addition is TOES TO BAR…
Straight leg raises – while holding a bar or
Watch this video too that is very helpful in explaining mistakes to avoid with hollow body work:
Another great video on increasing HIP FLEXOR STRENGTH for L-sits!
That’s it for today! These exercises hit the lower abs, upper abs as well as transverse abdominis to create amazing core strength! Now get to work!!