5 Brutal Workouts For Building A Shredded Core
A ripped core is what separates the men from the boys. According to a study done by the University of Illinois, women rated abs and midriff to be one of the sexiest male body parts. With the Baywatch movie releasing soon, this wasn’t a surprise anyway.
Some people mistake core to be only abs. Your core isn’t limited to your six-pack, it consists of major and minor muscles. Major muscles included are the pelvic floor muscles, internal and external obliques, and the diaphragm.
Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. All these muscles help in the overall stabilizing of the body and core training is done to strengthen them. Having a strong core can help you lift heavy weights while eliminating the risk of an injury.
You especially need to work on your core strength if you’re a fan of compound movements like the squat, overhead barbell presses, etc. While compound movements too can help in building core strength, there are other exercises which can do a better job at it.
5 Brutal Workouts For Building A Shredded Core
Romanian Deadlift – 3 Sets, 5 Reps
Romanian deadlift is a compound exercise which is incredibly effective at building core strength. This exercise should be an indispensable part of your training routine if you’re looking to build strong core walls.
Superman Plank – 3 Sets, 15 Seconds Each
Talk of building a core of steel and forget the superman planks? Can never happen. Superman planks focus completely on your core and will help you strengthen and tighten your major and minor core muscles.
Cable Wood Chops – 3 Sets, 12 Reps
Wood chops on cable machine will set your obliques and midriff on fire. Using cables will ensure you have constant tension on your core throughout the exercise. Do 15 reps on one side and then repeat on the other side.
Barbell Hip Thrusts – 3 Sets, 12 Reps
Building core strength isn’t only about doing bodyweight exercises. You need to be using additional resistance to make the most of your workouts. Barbell hip thrusts work on building a strong midriff and pelvic floor.
Roman Chair Leg Raises – 3 Sets, 15 Reps
This exercise is a variation of the normal hanging leg raises and will make you work hard at stabilizing yourself. If you don’t have access to a Roman chair in your gym, use the handles of the dip bar to perform this exercise.
Side Planks – 3 Sets, 30 Seconds Each Side
Many people make the mistake of overlooking their obliques when it comes to ab and core training. The fish gill-like obliques are a mark of a low body fat percentage and an incredibly strong core. Side planks also help in shaping and toning your pelvic muscles.
Weighted Hyperextension – 3 Sets, 12 Reps
This exercise is great at focusing on your lower back. Since we’re focusing on the lower back in this exercise, make sure you only come up till you’re parallel to the ground. Anything higher will recruit your upper back and hamstrings.
Planks – 3 Sets, 1 Minute Each
Since you’ve been performing the plank for a long time, you will get better at this exercise over time. If one minute feels too easy, feel free to do 1:15 or 1:30 minutes. Keep on adding the time as you get stronger at this exercise.
Cable Crunches – 3 Sets, 15 Reps
Doing normal crunches won’t cut it if you’re looking to building a shredded core. Just like with the other muscle groups, adding resistance to this exercise can do wonders for you. Don’t forget to squeeze and contract your abs at the bottom of the movement.
GHD Hyperextensions – 3 Sets, 12 Reps
CrossFit brought this exercise into the mainstream. Glute-ham developer hip extension is great at focusing on your lower body, back and abs. You need to use a full range of motion to make the most of this exercise.
Reverse Crunches – 3 Sets, 15 Reps
Reverse crunches are efficient at targeting your lower abs. If the normal version of this exercise feels too easy, try performing it on a decline bench.
Plank With Mountain Climbers – 3 Sets, 15 Reps
This workout is focused on targeting your lower abs. Get into a planking position and perform mountain climbers. This exercise will fill your abdominal with lactic acid at the end of this exercise. Do a cross-body variation of the mountain climbers to make things harder.
V-Ups – 3 Sets, 15 Reps
V-ups got this name for a reason. Lie down on your back and stretch out your arms over your head. Do a leg raise so your legs are perpendicular to the floor while touching your toes with your hands simultaneously. This exercise will give you a V-cut in your lower abs.
Russian Twists – 3 Sets, 12 Reps
If your obliques are a weak body part for you, this exercise will be your savior. Hold a weight plate or a dumbbell in front of your chest while sitting on an exercise mat. Lift your feet off the ground, turn to your right side and squeeze your oblique. Return to the starting position and repeat for the left side.
Ab Wheel Rollout – 3 Sets, 15 Reps
This exercise is straight for the hell. This exercise will make your core work like it has never before. Use an ab wheel for this exercise or add a quarter wheel to a barbell to turn it into an ab wheel. Have a full range of motion while performing this exercise.