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7 Abdominal Exercises To Carve Your Core

How long have you been thinking about getting in shape?

 

Your success starts right here and right now! Not only will you get a stronger functional core… but  you will also get good looking, toned absand a smaller waistline!

I have chosen safe and very effective exercises that target all areas of your abdominals and core. With easy to follow instructions.

As important as exercise is to helping you reach your results and your overall fitness level it is only part of the equation.

Eating a good nutritious diet of fresh fruits and vegetables, lean proteins and unprocessed complex carbohydrates will help reduce body fat. So you can see all that hard work you have been doing.

Good nutrition also helps your body run more efficiently, increases your energy levels and boosts metabolism.

Add one or more of these 7 great abdominal exercises / 3 x per week to your workout program. Making sure that all body parts are targeted throughout the week for optimal muscle balance. 

Along with a healthy diet and some cardio  you will start seeing the sculpted abs along with a functional core you have been looking for.

“Just think if you had started 6 months ago what kind of shape you would be in today?

AND by starting today think of how good you will look and feel in 6 months time!”

I also give you modifications so that you can either take the intensity level down or pick it up.

No matter what your fitness level there is something for everyone.

Although we always want to work the entire body not just one group of muscles…. having a strong core/abdominals sets the foundation for all other exercises… and ALL the other things you want to do in LIFE!. 

As always check with your doctor prior to starting any fitness program. Always begin your workout program with a warm-up and finish with a cool down.

You CAN do this! You DESERVE to have the body, health and happiness you have always wanted!

Get Ready to Reach your PERSONAL BEST. On your marks…. Get Set…. GO!

The Workout

Ab Definer & Core Strengthener

Stability Ball Knee Tucks

How to Perform:

  1. Roll yourself out to a plank position with your shins on the ball
  2.  slowly begin to tuck your knees in towards your chest
  3. slowly roll the ball back to the starting position
  4. pause and repeat 10 – 15 times

To decrease intensity: only do a slight tuck, a smaller range of motion.

To Increase intensity: roll out until the ankles are on the ball and tuck from this position.

Side Plank

A.  Level 1                          B. Level 2                           C. Level 3

How to Perform:

You do not need to hold your planks for long periods of time.  Getting into the plank itself takes the most work. So, hold 10 – 15 seconds and then lower back down, repeat 5 – 10 times.

A. Level 1:

  1. On your side. Prop up on your elbow, with your elbow under your shoulder. Do not allow your upper body to sink down.
  2. Bend the bottom knee.
  3. Lift the hips off the ground and maintain a straight line with your body.
  4. Other hand on hip.

B. Level 2:

  1. One your side. prop up on your elbow, with your elbow under your shoulder. Do not allow your upper body to sink down.
  2. Legs straight. Cross the feet so both are touching the ground.
  3. Lift the hips off the ground and maintain a straight line with your body.
  4. Other hand on hip.

C. Level 3:

  1. On your side. Legs straight.
  2. Prop yourself up on your hand, lifting the hips off the ground. 
  3. Extend the other arm straight up and maintain a straight line with your body.

Bird Dog to Knee Tuck

How to Perform:

  1. On all fours. Hands directly under your shoulders. Knees directly under your hips.
  2. Extend opposite arm / opposite leg straight out. Think of lengthening and reaching with both limbs as far as you can. 
  3. As you bring the extended leg in towards your chest, bring the extended arm back to the starting position.
  4. Repeat 10 – 15 times. Then do the same on the other side.

To decrease intensity: Lift either ONLY the arm or ONLY the leg.

To increase intensity: Pause for four seconds when fully extended.

Russian Twist

How to Perform:

  1. Sit with knees bent.
  2. Hold medicine ball close to the body
  3. Lean back slightly, keeping your spine in neutral.
  4. Rotate the upper body slowly side to side with the medicine ball.

To decrease intensity: Do not use a medicine ball. Lean back only a little bit.

To increase intensity: Increase the weight fo the medicine ball.

Prone Back Extension

How to Perform:

  1. Laying on your stomach (prone). Hands by your sides.
  2. SLOWLY Lift your upper body off the ground at the same time you lift your legs off the ground. You only need to lift a couple of inches.
  3. Hold for four seconds.  Bring back down to the ground.

To decrease the intensity: Lift ONLY the upper body or ONLY the lower body.

To increase the intensity: Hold longer in the up position… OR… extend the arms overhead.

Bosu Crunch to Stand

How to Perform:

  1. Lay with your back on the ball. And arms crossed over your chest.
  2. Roll up until your body comes off the bosu ball and you are in a low squat position.
  3. Come to a standing position.
  4. Squat back down and roll back into the starting position.
  5. Repeat 8 – 15 times. 

To decrease intensity: Only do steps 1 & 2

To increase intensity: You can add a light weight, holding it close to your chest.

Core Stabilization

A. Starting                        A. + B.  Level 1                    A. + C. Level 2

How to Perform: 

  1. Lay on your back with your knees bent.
  2. Bring your knees up until your knees are over your hips.
  3. Level 1 : bring one foot down to the ground. Then bring back up to starting position.
  4. Level 2: Extend leg straight out.  Then bring back to the starting position.

Make sure that you keep your core contracted and the low back on the ground as you lower your leg.

To decrease intensity: follow level 1.

To increase intensity: follow level 2.

Works Cited:

IDEA Health & Fitness Workout Builder

ACE Essentials of Exercise Science for Fitness Professionals. 2017, Jo. S. M.S. Human Anatomy

American Council on Exercise: Personal Trainer Manual Fifth Edition. 2014. Comana F. M.A., M.S. Functional Programming for Stability-Mobility and Movement.

ACE Fitness article

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