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Work It Out: Top 5 Core Exercises

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Abs seem to be “the” challenge area.

 

It certainly is mine.

It’s the area we all wish we would magically have “perfect”… but it’s one of the hardest to get “perfect.”  And it’s the (reluctant) feature of today’s Work It Out.

sprint2table-workitout

 

Calee asked me for an ab Work It Out and I immediately referred her to the Kitchen Workout post.  I was reluctant to do a whole post on ab exercises because it’s true – abs ARE made in the kitchen.

In just a couple of weeks of eating clean I’ve seen more progress in my abs than I ever did when I was doing core work religiously (I owned that Ab Ripper X DVD).  This is about 3 weeks of progression:

I know it's not a perfect comparison, but you get the idea.

I know it’s not a perfect comparison, but you get the idea.

 

Back to the story.  Calee clarified her request.  She is looking to build core strength to help her running.  That I can get behind.  A strong core can make daily activities easier, reduces risk of injury, helps your posture, and protects your back.  I lift heavy.  My core gets sore from squats.  Most people aren’t doing that… so here it is.  The Top 5 Core Exercises, in my opinion (which is worth exactly what you paid for it 😉 ).

_______________________________________________________________________________________

1. Side Plank with Leg Lift

Side Plank with Leg Lift

Many of my favorite core moves are favorite because they strengthens engage mor than just the core.  This move trims the waist by locking in the whole core AND engages the side of your butt (the gluteus medius).

To perform, lie on your left side, propping your upper body up on your left elbow and forearm.  Your legs should be straight and feet stacked on top of each other.  Raise your hips to the ceiling until your body forms a straight line from your ankles to your shoulders, keeping your core tight.  Raise your right leg as high as you can, toe pointed forward.  Remember to keep you leg straight and upper body still.  Lower your top leg and repeat for one rep.

Do 10-15 reps on each side, 3 sets.

 

2. Bicycle Abs

bicycle abs

Most of us know this one.  What you may not know is that you’re probably doing it too fast.  When you slow it down,  you engage the core without letting other muscles take over.

Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest.  Contract your abs as you lift your shoulder blades off the ground.  Straighten your right leg and rotate your upper body to the left, bringing the right elbow toward the opposite knee.  Switch sides by straightening your left leg, bending your right leg, and bringing the left elbow to the right knee.  Alternate sides in a slow pedaling motion.

Complete 25 full reps, 3 sets.

 

3. Isolation Crunches

Isolation Crunches

These are hard.  They should hurt.  In a good way.

Lie on your back and place your feet on a bench (or seat of a chair) with your legs at a 90 degree angle and finger tips behind your ears.  Crunch upward, lifting your shoulders as high as you can.  Hold this position for a moment and slowly let it down.  It should burn on the way down – like bicycle abs, doing these extremely slow is the key.

Do 10 reps, 3 sets.

 

4. Stability Ball Crunches

Stability Ball Crunches

Most of you know about these.  They are superior to regular crunches because they allow for a greater range of motion.  If you are already doing stability ball crunches, try shaking it up by supersetting them with bicycles and isolation crunches.  That should give you a good burn! *evil grin*

Place a stability ball on the lower back, with your feet comfortably touching the ground.  If you feel unstable, move the ball further up your back.  With your arms behind your ears, contract your abs and crunch forward.  You don’t have to go too far, just until you feel your abs contracting.  Holding the for 1-2 seconds at the top, allowing for complete isolation.

Do 25 reps, 3 sets.

 

5. V-Ups

v ups

This one can be extremely challenging for beginners as it requires a ton of core strength and balance.  If it is too challenging, do these one leg at a time rathee than trying to raise both legs.
Lie flat on your back on the floor.  Stretch your arms out behind your head, flex at the hips, and curl the abs to raise the legs and torso off the floor.  Bring the hands to forward and up to meet the feet, keeping the arms and legs straight throughout the movement.  Pause for a moment at the top and return back to the starting position

Do 15-20 reps, 3 sets.

 

Note: You can do ab work ALL DAY LONG, but if you eat poorly your abs won’t show unless you one lucky freak of nature.  You should also know that those fitness models don’t walk around with perfect abs 365 days a year.  They workout and diet hard before shoots and shows.  Please, please don’t hold yourself to an impossible standard.

***

There are many other great core exercises out there (like planks), but I wanted to focus on moves you might not already be doing.  Pull-ups, push-ups, pullovers are all other great moves that engage the abs as well as the upper body.

What is your favorite core exercise?

Did anyone try last week’s Double Your Derrière moves?

 

Comments

  1. Great post! I need to get my kitchen taken care of…or my discipline therein! I’m OKAY on the food front but if I ever want to really lean out again, I need to tighten things up. Guess I’m kind of okay with where I am then, afterall, if I’m not making those changes?

    Did lots of core work today (often I just integrate into my total body exercises and don’t always focus on it) – felt good to get a burn going on. Side plank hip raises are one of my favorites (so effective) as well as plank jacks. Great info in this post (and great ab progression too!).

    • It’s good to know that you CAN do it if you ever want to, but like I said this sin’t really sustainable. At least not for someone like me… I love my dessert and wine. 🙂

  2. I love these maybe because they are moves I’m already doing (though I need to bend my knees a bit on the V-sits). So true though that if you don’t eat right all that hard work will be covered by a layer of fat.

  3. Awesome. Abs can definitely be a challenge, I think it really depends on eating the correct diet (for your own body type) and genetics. However, most of it for sure lies in the diet. I think my favorite ab exercises are planks and v-ups!

  4. Great post!! I can definitely see a difference when I change my diet. I have a strong core, but as you say, as long as the food is not clean, I can not see it. The only thing that is a bit sad, that I see them right in the morning and after I ate something they kind of disappear…I wonder how fitness model do it to look so lean all day.

    • Great post 🙂 I’m exactly the same way. My abs look ok in the morning but after I drink like 2 cups of water and eat something it’s all gone. Not to mention all of the monthly variations!!!

      • I am the SAME way! My abs look good first thing, but if I even think about water they disappear. I blame my short torso. that said, it does get better/less extreme the cleaner I eat. Like yesterday evening you could still see a teensy bit of definition.

        • Lols. Good to know I’m not the only one. I do hot yoga now and right after the class I down a good 1L of water. I look a little bit pregnant after that lol. Yeah eating cleaner and limiting salt does help 🙂

  5. The V ups are the hardest for me, but I do them nonetheless. Although you’re right, if I want a perfectly flat and coiffed tummy, I need to do it in the kitchen and lay off the cheese….maybe when we get closer to swim suit weather… 😉

  8. Great tips! V-ups, I love em but hate em. I never really got my abs to show until I coupled swimming with my regular exercises back in college. Of course cutting out beer might have helped, but that’s sooooo not worth it to me. haha

    • That’s the thing – you have to decide what’s “worth it.” Maybe I could keep abs year-round… but I’m NOT willing to give up the good things (read: wine) 365. 😉

  9. I love bicycle crunches, even though I have nothing to show for it! HAHA. At least I know my core is getting stronger!

  12. I don’t know that I have a favorite ab exercise (because I hate them all!) but I do a lot of these. Does it matter if your legs are bent during V-sit ups? Mine tend to bend.

  14. Ahh, V-ups are death. I take that as a sign that they’re effective, though! Planks are probably my most-utilized ab move.

    I’ve come to the conclusion that I would have to change up my diet to see abs, and I’m not willing to do that (I like my cheese and my chocolate too much). So, I’m accepting my ab-lessness, as least for right now.

  15. Planks, side planks, up-down planks . . . . I love them! I like that they strengthen your ENTIRE core! What do you think about hanging knee raises? As long as I slow down and make sure I’m not swinging, it seems like another good move to include.

    • I used to do these plank rotations… they were 6 minutes of hell. In a good way. 😉

      I do hanging stright leg raises. Those are really good as well.

  16. SO TRUE!!!! Important to work them whether you see them or not BUT if you want to see them than head to the kitchen to see what you are eating. 🙂 Also true you work them with certain exercises but I always like to do specific core/abs work. I know many write that you don’t have to do them if you lift heavy OR even like I do but this is an area I disagree.. I still think you do have to do specific work. Maybe guys not as much.. but just me… saying this… 🙂

    I do all exercises I can standing too – ones people normally sit to do & that makes me engage the core as well! 🙂

    Great post!

    • I think some ab work has it’s place when lifting heavy, but I wouldn’t make it a big focus. I normally do just one exercise 3x a week.

      Agreed on the standing – I don’t do anything seated!

  17. These moves are GREAT. As in they’re some that I’ve tried before and HATE, so you know that they work. V Ups suck hard. I used to do those on a bench.

    Side note: I used to do ab work pretty religiously, and I had really great results … but it was also because I was focused on it for running’s sake, not for my bikini’s sake. 🙂 Though I did look DAMN good in a bikini then. Thanks for putting this together!

    PS My finals are done this weekend, so I shall have that guest post to you. I’m trying to not just have it be a re-hash of last Friday’s post.

    PPS I almost forgot … good luck with the competition!!

  18. Awesome post, Laura. I especially love your disclaimer at the end that even ab models don’t look like that year round. I agree with you- it’s important to have a strong core for functional movement in all of life, whether or not you actually have that six pack. 🙂

    • Thanks, Laura! I was hoping people would pay attention to that part. 🙂

    • I hope these help! That’s great you’ve noticed improvement with a stronger core!!

  20. I actually have not been to the gym in a few weeks- I got my navel pierced and I’ve been having problem after problem with it so I’m trying to not add hours of sweat and grit to the equation :/ I never thought this would be so much stress. the ironic thing is I got it thinking it would motivate me to get rock hard abs. smh

    • Ouch! mine stayed infected for a long time after getting pierced. My body doen’t like metals.

  23. So, I do the side planks but I don’t feel anything in my abs, just pain in my elbow. Am I doing something wrong?

    • You’re probably not lined up right. Try keeping your arm directly under your shoulder, and balance your weight.

  24. I was told by my doctor when I was younger that for someone who never works ’em out, I have bizarrely strong abs. Hence, I truly neglect them. I have no need or desire to have a six pack or anything, but I have noticed in yoga that my core strength is good…but not what I want it to be. Thanks for the suggestions. (Now, if only I could motivate myself to use them…)

    • I think some naturally use the abs more for posture/daily activities. Rock on!

  25. I definitely feel like my abs have shown more since going paleo. And my workouts are virtually the same, maybe even less, than before. These are some great exercises, though. I particularly hate love side planks and v-ups. Phew. Those kick my ass every time.

    • That’s a great example of different people needing different things – Paleo did NOT agree with me.

  26. Oh, need to try those side planks. I love the stability ball and bicycles. I actually like working my core (as in not abs but whole core). I definitely agree that diet makes all the difference though. I can certainly tell when I’ve been less than stellar with my eats. My abs sort of hide 😉

    • I always liked working core too. And disliked when my abs “hide.” 😉

  29. Those abs are coming my friend! Tony is not loving me this week with the diet part of his ab plan. He said he wants to see them and go have some beer to celebrate! 😉

    I know what ab moves he’s working on tomorrow! I love planks. They really make me feel strong in my core.

    • LOL! That’s where I am right now too. But wine, not beer. 🙂

      Let me know how he likes the abs!

  30. Lori and I go through periods where we feel our abs are looking good then we go through a period where we feel like we have none, oh the of joy abs 😉
    we of course love our planks but love v-ups too!

  32. Totally agree – functional and strong core is so important. I know that my problem definitely lies in the kitchen. Yikes! Need to get that cleans up. All great exercises here. I like doing pikes on a stability ball too!

  34. Honestly, my favorite core exercise is… staying regular? LMFAO – OKAYYYYY TMI THERE GIGI!! But no, really my favorite core exercise is probably all over cardio! It truly helps… Along with staying regular, AHHH HA HA HA HA AH!

    • LOL! That’s a GREAT point. If I don’t have my morning poo, I’m not a happy girl.

  36. These tips are abs-olutely great ;)! My go-to abs exercise is the plank- simple but effective! Also staying away from processed food helps too!

  37. YES!! To the note. I have to emphasize that sooooo much. And no surprise that all your faves are faves of mine too. I think my BBB people hate me because that side plank move and V-ups always pop up somewhere. 😉

    • Thank you, Tina! I’m sure they hate you in the best way possible. 🙂

  39. This is a great post & I love your intro about strength vs ripped abs being a direct result of diet. This is my least favorite body part on me and I know it’s largely driven by that. Certainly not lack of exercise. 🙂 I’m addressing that, so hoping we’ll see a difference in the next few months!

    Core strength is HUGE & affects so many activities. Anyway…a bit of a ramble, but I love this post!

  40. Nice progress missy! Now come over here so I can scrub my clothes on your stomach! 😉

    Love bicycles…slow IS the key! And planks are awesome…especially 6 minute ones! 😀

  41. She deserves to pack on thirty pounds and step into a bikini.
    That is the reason why she has the show America’s Next Top Model,
    to groom other girls to become healthy supermodels. He is obsessed with video games
    and is a collector of all things Sci-Fi, especially Star Wars.

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