Slimmer Waists and Chiseled Cores – a Summertime Special
You’ve been hard at work at getting your body ready for its summer debut. The weights have been lifted and the miles have been logged. Sweat has soaked everything except the dinner plate full of lean meats and vegetables that have become your normal dining selection. Yet, something is still missing – that core just isn’t where you want to be. There has to be more…
Or maybe you’re a bit later to the game. You are scrambling to put the best foot forward and trim up your middle. You are back on your fitness grind, you’ve adapted your diet, but you need more to get that core to tighten up.
The answer to the core question is the programming for the abdomen. You have to ensure you are training it from all angles and involving other muscles that surround it too. This dedicated focus in addition to conditioning work to burn additional calories and a diet built around vegetables, fruits, and healthy proteins will absolutely lead to results.
First, let’s examine the core as a group of muscles that include so much more than your stomach region. The abdomen is made up of the transverse abdominals (deep under), the rectus abdominals (the 6-pack), the internal and external obliques, the serratus anterior and intercostals (muscles higher on your ribs).
Yet, the slim waist also comes from having developed glutes and back muscles. These muscle groups help taper the waist and provide a strong frame for which you the abdominal muscles fit into. We don’t want to forget training them in our efforts to define our midsection.
Knowing which muscles you need to work matters much than just sounding smart or scoring well on an anatomy exam. In fact, knowledge of these muscles directly impacts the program that you write for training. Understanding what needs to be worked impacts every exercise, repetition, and resistance you take on.
As you develop a training program for the core muscles it is important to utilize multiple motions, various resistances, and isometric holds to enhance muscular development. Below is a program for you to follow that is going to guarantee that you achieve all of these major points, but feel free to play with the structure and find new and challenging ways to push yourself. Keep your form, however, as there is no substitute for mastery and proper execution.
|Hyperextension to DB Row||3||12 to 15 repetitions||As needed|
|Plank Saws to Plank Hold||3
|20 with 20 second hold||As needed|
|Mini-Band Abduction Glute Bridges||3||15 with 15 abductions at top hold||As needed|
|Flutter Kicks||3||30 seconds||As needed|
|Cable Chops (with Load)||3||Appropriate weight for 15 repetitions per side||As needed|
|Double Crunches||3||25 repetitions||As needed|
|Mountain Climbers||3||60 seconds||2 minutes before restart|
- Conduct the workout as a circuit in addition to your normal training routine at least 3 times a week to maximize the training effect
This workout will challenge you for sure, but if you push yourself to be just a bit better every day, then you’ll be sure to achieve exactly what you set out for!