6-Pack Secrets: 2 Routine Adjustments To Build A Rock Hard Core
It's summer, so we obviously need to talk about abs.
You want them.
I want them.
we all want them.
Some people even go through some unorthodox methods to get them.
A solid core is a universal fitness goal that signifies good health and oozes sex appeal. Many excuses arise when discussing the capability to sculpt one including a busy work schedule and the inability to adhere to a nutrient dense diet due to football on Sundays. Truth be told, it takes a ton of discipline, but it is not impossible to achieve.
I am going to give you 2 tips that will make your trip along the yellow brick road to 6-pack abs a little less rocky.
1) Crunch Less, Stabilize More
I hate to break it to you, but the abdominal crunch is old news at this point. Maybe you've been doing them all these years because you saw them in old magazine clippings or possibly the muscle bro at your local gym ripping off 200 in a row told you that you'd be sorry if you didn't. At this point, crunches are kind of like that awkward kid in elementary school that you had to invite to your birthday parties because you're mom told you it was the right thing to do. I'm here to make sure that awkward kid doesn't ruin your parade anymore.
Your core muscles are the sturdy link connecting your upper and lower body. It underpins almost everything we do on a daily basis. A strong core not only looks good, but enhances balance & stability, can prevent low back pain, produces good posture, and allow us to lift heavier (heavier weights= mo' gainzzzzz) and produce more powerful motions. The main job of the core is to stabilize the spine. This being said, stabilization based exercises are the best way to train your abs to not only strike fear into the hearts of beach dwellers everywhere, but to also keep you safe and functioning optimally.
What exactly is a core stabilization exercise you might ask?
World renowned Strength Coach Mike Boyle offered up this simplistic and effective piece of training knowledge on the topic:
"If the spine is moving you are strengthening, not stabilizing. Core stabilization equals no movement of the spine".
With that in mind, here are 2 core stabilization exercises that are going to get you one step closer to a 6-pack:
A) Physioball Plank- Focus on holding this exercise for 20-30 seconds. Squeeze your glutes and your stomach to maintain neutral alignment of your spine.
B) Paloff Press- Complete 20-30 secs of slow, controlled reps on both sides. Focus on squeezing your glutes, stomach, and fully extending your arms.
2. Make Your Workout Metabolic
The most effective way to build muscle and burn the fat covering your abs is weight training. I'm talking the kind that makes you feel like you just got into a street fight with Ronda Rousey. Your workout needs to be challenging. You need to leave your comfort zone to achieve the results that you are looking for. Metabolic resistance training is a strength training session that strings together a series of primarily multi-joint exercises with little to no rest between sets. This type of exercise maximizes caloric burn and will have you feeling like your lungs are on fire! Try out the mini circuit below to tone your muscles and sculpt yours abs in under 15 minutes!
Instructions: Set a timer for 12 minutes. Complete 3 rounds of the circuit below with a 30 secs work, 30 secs rest interval protocol. Choose a weight that allows you to move without stopping for 30 seconds.
A1) Goblet Squat
A2) Hand Release Pushups
A3) Inverted Row
A4) Mountain Climbers
So There You Have It.
2 awesome ways to ramp up your training and get you closer to that elusive 6 pack. Next thing you know I’ll have to write an article giving you tips on how to keep your shirt on!
Dun, Dun, Dun!!!!!!
Do you despise love handles?
Like with a passion?
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