Tuesday, June 25, 2013

Core Strengthening Workout - A Beginners Guide





Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 
§  Location: Covers the area from sternum all the way down to the pelvis bone.
§  Exercises: Crunch or Sit Up

Oblique:
§  Location: Side of the waist.
§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:
§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.
§  Exercise: Air Bike

Serratus:
§  Location: Between front abs and lats.
§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.
Here are 3 sample workout plans for optimum results. Alternate each of these workouts every 3 days. Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.


Core Strengthening Workouts

Workout For: Men and Women

Muscles Targeted: Core - Rectus Abdominus, Oblique, Intercostals, and Serratus

Workout #1:
Cable Crunch – 30 seconds
15 seconds of rest
Side Bends – 30 seconds
15 seconds of rest
Crunches – 3 sets of 15
Reverse Crunch Curl – 3 sets of 15

Workout #2:
Barbell Twists – 30 seconds
15 seconds of rest
Bicycle Crunches – 30 seconds
15 seconds of rest
Crunches – 30 seconds
15 seconds of rest
Leg Raises, Laying Down – 30 seconds

Workout #3:
Frog Sit Ups – 30 seconds
15 seconds of rest
Toe-Touch Sit Ups – 30 Seconds
15 seconds of rest
Side Crunches – 30 seconds each side
15 seconds of rest
Reverse Crunch – 3 sets of 15 reps









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