The Best Circuit for Better Core Strength
The Best Circuit for Better Core Strength
Ok, so it's not 8 minutes abs, but do this circuit in 10 minutes and you'll be well on your way to better core strength
How strong is your core? Let’s not confuse having a six-pack with core stability. A six-pack ensures you boy band status. True core strength ensures the unilateral leg chain and posterior chain aren’t broken as they attempt to deliver generated power to your upper body. In layman’s terms, those muscles surrounding your midsection serve as a connecting unit for your legs and upper body.
One of the best ways to strengthen your core is by collapsing and extending your body. This movement will force your abdominal and lower back muscles to extend and contract in a particularly meaningful way. The below applies this collapse and extend theory, the accordion approach if you will, for ten minutes. Complete this core circuit with no rest between exercises and lay claim to superior core strength.
Shall we put that six-pack to the test? 30 Seconds of each exercise (2 sets each)
Remember that the key here is to always return your entire body to a straight position after contraction because it will mandate maximum core exertion.
1. Lay down on your back with your arms and legs extended. Now bring your hands to your heels while bringing your knees to your chest (while your butt stays in the same place)
2. 2 scissors (up and down) into a crunch
3. Physioball hand-off: While lying on your back, grab a physioball with your hands, and have it (and thus your hands) above your head with your arms extended. Now pass the physioball of to your feet so that your body is close to a V-shape and extend your legs back to the starting position (6 inches off of the ground) while holding the ball. Now bring your feet back and hand the ball back off to your hands to complete the first rep.
4. Sitting on a bench, while doing lateral raises, bike your legs.
5. Sprint in place while pumping your arms and legs (also known as sprinter crunches)
6. Back on the swiss ball, alternate in bringing each leg to your chest (almost as if you’re running on your back)
7. Farmer’s walk
8. Mountain climbers (30 sec each)
a. Hands on the floor
b. Hands on a swiss ball
c. Hands on a bench
9. Holding onto a bench, jump over the bench from side-to-side
10. With your hands on the floor and your legs on a swiss ball (so that your body is parallel to the ground), straighten out and then bring the ball back to your chest.
To ensure that you make it all the way through this core workout, 1R would recommend the following supplements:
- BSN Amino X - This preworkout supplement will increase muscle endurance and protein synthesis, while giving you with the needed push to take your workouts, and results, to the next level
- Optimum Nutrition Threshold Beta-Alanine - Will help increase your workout capacity which will improve performance and strength during high intensity training
- Cytosport Creatine - By increasing your body's ATP production creatine will help you become more explosive, more powerful, and more athletic when taken before or after workouts
About the Author
With over 20 year of athletic and fitness training experience, Joe Stolzer is a New York City staple. He's been a strength and conditioning coach for seven colleges, including St. Francis (NY), and Manhattan College, and trained 53 professional athletes in a variety of sports including basketball, baseball, football, and hockey. Some athletes he's worked with include Mauricio Matos of the Kansas City Royals, Teresa Witherspoon of the NY Liberty, and Ron Artest of the Los Angeles Lakers. Joe was a featured speaker at the 2008 "Clinic to End All Clinics," which included the likes of John Calipari, Rick Pitino and Billy Donovan, and he's a featured strength and conditioning coach at Five Star basketball camps. His DVD, titled Five-Star Basketball: 36 Exercises for Quicker, Stronger & Better-Conditioned Basketball Players, was produced by Championship Productions, and is available online.
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