Given the option of having killer core strength or ripped six-pack abs, I’d choose killer core strength. Luckily, with this workout, you don’t have to choose. It can give you both.
Core strength is more important than many of us realize. We need it to perform exercises like push-ups properly. It’s also key for lifting heavy things like shopping bags. More importantly, core strength lowers the risk of falls as we age.
You don’t have to do thousands of sit-ups to strengthen your core. In fact, you can’t build killer core strength if you only focus on training your abs. You have to activate your lower back muscles, pelvic floor muscles, and glutes as well.
Today’s workout targets all these muscle groups. And the best part is you don’t need weights or any equipment to do this workout.
As usual, read the instructions and watch the demonstrations below the video before doing the workout.
Core Attack Home Workout
Here’s a breakdown of the all-out core attack home workout:
Bird Dog – 60 Seconds (30 Seconds Each Side)
Rest 15 Seconds
Bridge Kicks – 40 Seconds
Rest 15 Seconds
Lying Jack Spreads – 60 Seconds
Rest 15 Seconds
Jackknife – 60 Seconds
Rest 15 Seconds
Hollow Body Rock 30 Seconds
Rest 15 Seconds
Forearm Side Plank with Twist – 60 Seconds (30 Seconds Each Side)
Rest 15 Seconds
Crab Reaches – 50 Seconds
Bird Dog
This is one of the best isometric core exercises. It activates the glutes, lower back, and shoulder muscles.
To get the most out of this exercise, keep your arm and leg parallel to the floor. Keep the leg straight and your neck in its neutral position.
Bridge Kicks
Bridge kicks target your glutes and lower back muscles. When doing this exercise, keep your hips as high as possible. This is important because your glutes and lower back muscles won’t be activated if you don’t keep your glutes high.
Avoid doing the kicks too fast since that will make the exercise less effective.
Lying Jack Spreads
This exercise activates your inner thighs and pelvic floor muscles. Keeping your feet off the floor will also activate your abs.
If you struggle with lower back pain, keep your hands under your butt to reduce the pressure on your lower back. I may also note that keeping your head off the floor activates the neck muscles.
Jackknife
Many of us wouldn’t be satisfied with a core workout that doesn’t have an ab exercise. Well, jackknife is one of the best ab exercises.
It targets the upper and lower abs. Perform this exercise slowly and keep your ab muscles tight throughout.
Hollow Body Rock
This is probably the most challenging exercise in this routine but it’s totally worth it.
Keep your legs straight and your upper back off the floor. Tighten your abdominal and glute muscles and then do the body rock.
Forearm Side Plank with Twist
Your oblique muscles are part of the core. This exercise will activate them and stabilize your shoulder joint.
Tighten your oblique muscles to prevent your hips from sinking. In fact, you should keep your hips slightly elevated.
Crab Reaches
Crab reaches target your glutes, arms, shoulders, and abs. Raise your hips as high as possible in each rep. Also, reach as far as possible in the opposite direction.
Do you want more than just a strong core? Do you want a lean and strong body? If so, you need to follow the flat blaster sequence.
This sequence has unique exercises that burn fat while building muscle. In fact, most people start noticing a difference in less than 7 days.
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