Make Every Exercises a Core Exercise

Imagine if you there was an exercise routine that allowed you to develop that lean-mean core while exercising your entire body at the same time. Well...there is! In my last article, I gave you 2 exercises that worked the 5 major core muscle groups that we talked about;

1) upper abs
2) lower abs
3) "side" abs
4) twisting muscles
5) stabilizing muscles

If you can find a way to work these muscles with every exercise, you really can "make every exercise a core exercise." That's right, bicycle crunches and funky planks are great, but your core training doesn't have to stop there! Here are some examples of how you can work your core while training other muscle groups:

1) 1-arm dumbbell press on a stability ball - Lie with your shoulders on the stability ball, like you're on a bench. Use your core muscles to keep your shoulders, hips and knees in a straight line. When you're doing your 1-arm bench press your core muscles will also have to work to keep your body from twisting off the ball. It's an outstanding core exercise that also works your chest and triceps.

2) 1-arm cable row - Standing in front of the cable machine, you'll start with your arm extended in front of you and pull the cable handle to your chest. You'll probably notice that it's easy to do this if you twist your trunk, but don't! Keep your body completely straight. This is a great core exercise that also works your biceps and back.

3) Triceps push-down - Just do the classic triceps push-down using an overhead cable machine, except bend your trunk at 45 degrees and keep your abs engaged throughout the entire set.

Any exercise you can do with a cable, you can also do with an exercise band at home. So, no excuses! Also, a 1-arm band press is a great substitute for exercise #1 if you don't have a stability ball. Just stand with your back to the cable machine, grab the handle with 1 hand, and press your fist forward in a "punching" motion. Just make sure you're keeping your core straight by not twisting.

2 Exercises for a Lean-Mean Core

Let's face it; everybody wants a lean-mean core! Nobody wants to be walking around with a belly, especially in the summertime! Some people want that lean-mean core so badly that they'll do hundreds of sit-ups everyday to achieve it. The problem is......it's not all about sit-ups!

"Sit-ups," or more common now-a-days, "crunches" only work 1 muscle group. You're core is made up of many muscle groups, and unless you work all of them, you'll never have that lean-mean core you're looking for!
Rather than bombard you with all of the fancy, scientific names for all these muscle groups, I'm going to break them up into 5 easy to understand groups;

1) upper abs
2) lower abs
3) "side" abs
4) twisting muscles
5) stabilizing muscles

If you can exercise all of these muscles 3 days a week, you're eating healthy, and you're keeping up with your cardio and strength training, you'll be ready for the beach in no-time!

There are literally hundreds of variations of exercises that will work your core. The "bicycle crunch" and the "funky plank" are 2 of my favorites!

The Bicycle Crunch - Lying on your back with both hands behind your head, bring your right elbow and left knee up at the same time, "crunching" your abdominals together. Then repeat by bringing your left elbow and right knee together. Do these slowly, keep your abdominals engaged throughout the entire set and be careful not to put any pressure on your neck.

The Funky Plank - The plank position is very similar to a push-up position, except you are just supporting yourself with your forearms and toes. Keep your arms parallel to your body, and most importantly, keep your head, shoulders, hips, knees, and ankles all in a straight line. If you can hold a strong plank position for more than 30 seconds, you're ready for the "funky plank." Extend your left arm out to the side so you're only supporting yourself with your right forearm and your toes. Your body will feel like it wants to fall over. Don't let it, hold the plank position! Then extend your right arm, supporting yourself with your left forearm.