It’s no secret that a shredded core is created in the kitchen. But it’s the gym where you will start to see your efforts pay off.
Whether it’s a core work after a cardio session or 15 minutes tacked onto the end of weight training, the extra work combined with discipline in your diet will yield results.
Michael Yabut, who is the manager of product and experience at TITLE Boxing Club International, implements these three premium core exercises into his high intensity classes:
Planks. The best exercise for your core! Planks involve more than just your abdominals (“six-pack”), it nearly involves your entire body. Exercises that involves more than one muscle group are always great to implement into your fitness regimen. The more muscles involve the more calories burned, thus your “six-pack” becomes more visible.
Planks support proper posture and proper alignment of the spine. One of the core’s functions is to support the spine, and when a plank is properly executed the core muscles strengthen to maintain upright body alignment in different positions and activities.
Lie on your stomach with your elbows close to your sides and directly under your shoulders. Slowly lift your torso and thighs off the floor. Keep your torso and legs rigid. Resting the knees on the floor is a great modification when you are just starting.
Seated (Medicine Ball) Trunk Rotations. Trunk rotations are a great exercise to target the obliques, the muscles next to the abdominals. These muscles are highly engaged during any type of rotation of the torso. You should incorporate trunk rotations in your fitness regimen because it hits core muscles that may be overlooked. Your core involves several muscle groups and your obliques are included in that group. Trunk rotations are partially a plank because it involves supporting proper body alignment when leaning back.
Sit on a floor with your knees bent, feet together, and heels on the floor. Sit as tall as possible with your back straight so that your torso is perpendicular to the floor. Keeping a straight spine slowly rotate your torso to one side and repeat side-to-side.
Reverse Crunches. Reverse crunches are a great exercise that focuses specifically on insolating the abdominals. It is always a good idea to mix your core exercises in your fitness regimen. Reverse crunches target the abdominals and are great when you supplement with other exercises to engage the core.
Lie on your back on a mat with your knees bent, feet flat on the floor and arms spread out to your sides with your palms facing down. Engage your abdominal muscles to support the spine. Slowly lift your feet of the floor, raising your knees directly above your hips. Bend the knees to 90 degrees. Raise your hips off the mat rolling your spine up as if trying to bring your knees towards your head. With control, lower your spine and hips back to the start position.
You can add to the difficulty of this exercise by placing one of your ankles on the opposite knee and putting your hands behind your head.
TITLE Boxing Club focuses on core exercises at the end of every class, pushing you to dig-deep and finish out the class with a complete full-body workout.
If you incorporate these exercises into your routine you will immediately notice an increase in strength and stability in your core. And if your diet has been on point your core will look better than ever.