Personal Trainer Chris Ryan helps you get fitness model abs with this unique core training routine.
When you hear of most core workouts, you may think of some sort of plank or crunch routine. While workouts like this are great they lack a little intensity for guys looking to get their midsection ripped and strong.
We are going to step things up a bit by working on some movements that take traditional core movements and add a little gymnastics and isometric “spice” to them. Give this workout a try on your next visit to the gym.
Perform 5 rounds of 10-30 second holds based on fitness level with equal rest of the following:
Nose and Toes holds against the wall:
Start in a push-up position with toes against a wall. Begin by walking your feet up the wall until just your noes and toes are touching the wall with your hand placement just outside your shoulders. Forcefully push your hands into the ground until your find your stable “hollow body” position. Hold this position for the set time while maintaining a rigid inverted position against the wall.
Begin by lying on your back with your hands held together at your waist. Gently elevate your neck and shoulders off the ground by contracting your upper abdominals while simultaneously engaging your lower abdominals and bringing your legs straight off the ground with locked knees and pointed toes. Then open yourself up like a starfish by spreading your legs wide and your arms in a straight, full swing behind your head. The top of your hands and feet should be elevated just a couple inches off the floor before returning back to the original starting position. Repeat this movement for 10-30 seconds.
Supinated Leg Raise:
Lay down flat on a bench on your stomach with your hip crease at the end of the bench. Grasp the top portion or the lower leg of the bench (whichever is most comfortable for you). Then contract your glutes and spinal erectors while keeping your ankles together and toes pointed out and elevate your legs as high as you can and hold this position for 10-30 seconds.