Five Exercises for a Stronger Core
One of the main requests we get from clients, Members and
Boys is that they want to strengthen their core and improve body composition
in the abdominal area. The abdominal area, or core, has three main muscular
groups; the transverse abdominis, rectus abdominis and obliques.
Stereotypically men set themselves the goal of achieving a chiselled midsection
with females preferring to generally flatten their stomach. These five
exercises will kick start your quest for a stronger better looking core.
1.
Squats
Whether you squat using your own bodyweight
or with weights you’re going to strengthen your core. There are many variations
of squat: Barbell Back Squat, Bulgarian Split Squat Dumbbell Goblet Squat etc.
but whatever option you choose you’ll be sure to be working your core.
2.
Standing Overhead Press
The overhead press, or military press, is
predominately a shoulder exercise however, when performed correctly with the
right tempo your core will definitely be ‘firing on all cylinders’. Holding a
barbell with a shoulder width grip, press the bar from just above your chest
directly up above your head. Press hard and fully lock out your elbows at the
top of the movement. On the way down ensure the return is slow (2-3 seconds),
pause at the bottom and then repeat for desired rep range. Trust me, if you can
press challenging loads above your head you will have a ‘rock solid’ core.
3.
Farmer’s Walk
You’re probably looking at this and
thinking, what on earth is a farmer’s walk!? It’s actually quite a simple yet
tough exercise. You can perform the farmers walk with dumbbells,
kettlebells, weight plates or anything else reasonably heavy. The simplest way
to describe the farmers walk is to imagine you were carrying two heavy shopping
bags back home (one in each hand). Keep your shoulders fixed and retracted back
together with a nice tight core throughout the walk. Walk slowly for a certain
distance or time and repeat this 3-5 times. Your traps (upper back) shoulders,
forearms and core will certainly feel it afterwards!
4.
Pull-Ups
Pull-ups are the ‘king’ of all bodyweight
exercises. If you can pull-up your own bodyweight several times with good
technique you are bound to have a strong core. There are several width and grip
variations: narrow (palms facing you), neutral and wide (palms facing away).
Try mixing your grip up to engage as many muscles in your back and arms as
possible. Keep the decent of the pull-up controlled (2-3 seconds) and be sure
to fully extend your arms at the bottom before driving up pinching shoulders
down at the top. An assisted pull-up machine will let you perform the above if
you cannot manage pure bodyweight pull-ups.
5.
Jack-Knives
You can perform jack-knives on a fit-ball
or using the TRX suspension bands. The exercise will involve holding a press-up
position throughout whilst placing your shoe laces on the top of a fit-ball or
in the bands of a TRX. From this position you slowly bring your knees in to
your chest, keeping your hips up, and then return to the start position.
If you would like any of the gym team to
show you any of these core strengthening exercises please do not hesitate to
ask. I hope you will start implementing some of these exercises in your current
programme. Along with a sound nutrition plan, consistent training and
appropriate rest you really will start to see that desired midsection start to
emerge in no time at all!
Thank you for reading.
Simon
.
Pull-Ups are great for building a stronger core
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