Everyone wants a six-pack. This article is not guaranteeing a six-pack in two weeks using these exercises. Those articles are bullshit and fake. To even see your abs, you will need your body fat below a certain percentage. That is made in the kitchen with diet, through discipline and through certain workouts that I have discussed in other articles. That being said, if you already have a low percentage body fat, these exercises will give your core some definition. They will also give you a strong core, which will help you function in all aspects of life.
Remember your core is like any muscle. If you overdo it, you will not get the full benefit. More is not always better and moderation is the key.
Number one: Toes to Hands / Knees to Elbows
This is done best from a hanging position on a pull up bar. Without using momentum, pull your toes to your hands or your knees to your elbows. This movement needs to be as strict as possible, and kipping is not allowed. When you kip, it defeats the purpose of the exercise.
Take full advantage of slowly lowering your legs to really get the eccentric part of the movement. I love doing 10-1 ladders with this exercise with a hold between each rung (dip, plank, etc).
Number two: Glute Hamstring Developer Sit-ups and Back Extensions
These machines are expensive but effective. I would start with holds face up and face down for 30 sec to one minute. Keep your body parallel to the ground and your legs straight. If you want to add some dynamic movement, go back and touch your hands to the floor. Explode up and extend your legs straight.
You might not feel your abs working, but I promise you will the next day. If you have never used this machine, start with 3×8-10 reps. If you are more experienced, see how fast you can get to 100 reps.
Number three: Plank
Planks are one on the most functional exercises for your core. That being said, they are also the No. 1 exercise I see people doing wrong. People love cheating at this exercise. When holding a plank, keep your hands under your shoulders, feet together and core as tight as possible. This is not a yoga class so keep your back level and butt down. Shoot for five minutes at the end of your workout. If the plank is too hard to hold, do it as long as you can and take breaks until you get to five minutes.
Number four: Med Ball Walk Out
This is a similar movement as a wheel roll out. The difference is the heavy medicine ball makes you push and pull the ball instead of rolling for you. The easy part is rolling out. The hard part is getting back in when you are fully extended. We like to use a ball around 20-40 pounds and keep the movement as strict as possible. Start with five sets of one rep. I know this does not sound like a lot but when done correctly, this will be more than enough.
Number five: Overhead Squats
I usually tell people to hold something heavy over their head when wanting the best thing for your core. Overhead squats put a tremendous amount of stress on your anterior and posterior core. If you have never tried this movement, start light. Make sure you properly warm up your shoulders with some shoulder dislocates. The wider your grip and stance, the easier the exercise.
Have fun giving these exercises a try and don’t be afraid to mix them together. Remember these are not the instant six-pack cure.
