Everyone is wanting a strong core and most of the exercises you find online today just aren't cutting it---they waste your time, your energy, and frankly, both are hot commodities, right?!
So let's that core working right now, with these 5 exercises:
1. Landmine Twists (via MensFitness)
The core is the body's great stabilizer, and landmine twists engage the entirety of the muscle and tone the obliques, which are crucial to protecting your lower back and spine. Located near Santa Barbara, Peter Park trains Giancarlo Stanton, the Miami Marlins rightfielder and 2016 Home Run Derby king. Thanks to Park's tutelage, Stanton has built up enough core strength during his seven-year career to launch 200-plus dingers, and Park explains how to implement landmine twists into a workout session.
HOW IT WORKS
Start off slowly. While Stanton typically handles 45-pound plates, a beginner—or anyone who isn't capable of generating a bat speed of 90-plus mph (as Stanton is)—should first use a 10-pound plate and increase the weight as you go.
1. Load a bar in your gym's landmine unit (or, if one doesn't exist, wedge the bar into a corner with a towel around the end to prevent any slippage). Grasp the opposite end of the bar with both hands, with a stance that is perpendicular to the bar, your feet shoulder-width apart, and arms extended.
2. As you pivot with your right foot, twist your torso to the left, then explode back to a neutral position.
3. Repeat, twisting to the other side. You should perform between four sets of 5 to 7 reps.
2. Spiderman Plank Crunch (via MensFitness)
-Start in a traditional plank position with your forearms on the ground and your body perfectly straight.
-Bring your right knee forward towards your right elbow, then return to the plank position.
-Repeat by bringing your left knee toward your left elbow.
-That’s one rep. Alternate sides for a total of 10 complete reps.
3. Forearm Plank Jacks (via the Greatest)
Get in a modified plank position, balancing on forearms (elbows aligned under shoulders) and toes. Tighten abs so body is straight from head to heels. Keeping torso tight, hop feet out wide. Hop feet back to starting position and repeat.
4. TRX Fallouts (via TravelStrong)
Ab wheel rollouts are thought to be the most effective core exercise in existence.
But as the name suggests, you need an ab wheel to perform them. You probably don’t have room for an ab wheel in your suitcase or backpack, so the next best thing is a suspension trainer (such as TRX).
Using a suspension trainer, you can perform fallouts, which challenge your core in much the same way as the ab wheel.
One added benefit of using a suspension trainer is that it is easy to adjust the difficulty of the exercise. If you stand close to upright it will be fairly easy, but if you lengthen the straps and lower yourself closer to the ground it will be much tougher.
Here’s a video demonstration by Jen Ferruggia:
5. The Climb-up (via Fitness Magazine)
Crunchier than most of the lying-down crunches I've tried, this move also makes the cut simply because it's novel.
Enjoy these five ab moves and use them as part of your 2-3 per week ab routine! Do you have a core exercise that you really like? Comment below with a quick description or picture!
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