Upgraded Core Workouts for Crazy 6-Pack Abs
Great news, core training no longer requires endless repetitions of crunches and sit-ups. GymnasticBodies is here to redefine core training with the best and most effective ab exercises.
So, what is the core, and more importantly how do we train it? It’s easiest to think of the core as a group of centralized muscles that flex, extend, rotate, and stabilize our midsections. To train our core we must include a variety of exercises that target the entire midsection.
The GB courses are jam-packed with exercises that do just that. With our online workouts, you can spice up your core training in the comfort of your own home. All you need is some floor space and a light dumbbell.
Sculpt your Obliques with Seated Russian Twists
The obliques are a muscle group that is often misused and abused through our daily lives, which for most of us involves sitting hunched over in front of a computer for 8 hours a day. These key muscles play a major role in maintaining your posture as well as rotating or bending your torso laterally. Whether your goal is to have a lean, muscular stomach or to simply have a better quality of life, GymnasticBodies can help you get your obliques back in fighting shape.
It all starts with this exercise from our Foundation One Course.
Start out in a seated position with your knees bent and feet flat on the floor. With a light weight held in your outstretched hands, sit up nice and tall and lean backward to approximately a 45º angle. Twist to one side as you lower your arms towards the ground then return to the middle and repeat on the opposite side. Repeat this motion for the desired repetitions, making sure to train both sides evenly.
The key here is to twist from your torso and not from the arms. We are targeting the abs and the focus shouldn’t be on the shoulders in this one.
Learn a variety of effective core exercises using the GB Foundation Courses.
Hollow Body Holds for 6 Pack Abs
The hollow body hold is one of the most fundamental positions in Gymnastic Strength Training and is an essential component of any core workout. Coach Sommer personally has his athletes and students perform them regularly as a part of their gymnastics training. While this exercise may look easy, I guarantee that if you were to hold one for 30 seconds it would light a fire in your abs.
Don’t believe me? Try it out for yourself!
Start by lying on your back with your legs together and arms overhead. From here, press your lower back into the floor as you raise your shoulders and legs up few inches off the ground. Pull the belly towards the spine to engage the deeper core muscles. Hold on tight.
Balance Your Training with the Arch Body Hold
The polar opposite of the hollow body hold is the arch body hold. While the arch body hold doesn’t directly train your abs, it will bring balance to your muscles by strengthening the lower back, glutes, and hamstrings.
[Caution]: Proficiency with this exercise may result in optimal spinal health and improved athleticism.
This is a great exercise to do in combination with the Hollow Body Hold discussed above. After you finish your hollow body hold, you can rest your abs by turning belly down for a set of arch body holds. With your arms overhead press your hips to the ground as you lift your chest and thighs off the floor. Create a tight arch from your head to toes and hold for another 30 seconds.
- The core is made up of a group of muscles that produce a wide array of movements that improve athletic performance and overall quality of life.
- Wake up those sleepy obliques and get them firing with seated Russian Twists.
- Forge a set of 6 pack abs by incorporating the hollow body hold into your workout routine.
- Bring balance to your core training by training your backside with arch body holds.
Take your core training to the next level and train to get insane abs, obliques, and lower back with Foundation One…and the best part is no crunches or sit-ups required.