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Building a Six Pack Stomach Starts With Core Strength Exercises

July 10, 2011 By


Question by Daniel: What are some good core strength exercises?

Apart from planks, crunches and push ups does anyone know any other good core strength exercises for sports like rugby?? Thanks! :)

Best answer:

Answer by pants on the ground
squat, deadlift, snatch, power clean, clean and jerk, press

Add your own answer in the comments!

There is nothing that signals being in shape quite like a six pack stomach. It is a badge of honor in the fitness industry that signifies dedication and hard work to your fitness goals. It’s also one of the most asked about and misunderstood subjects in the health and industry for the simple fact that most people go about trying to build washboard abs the wrong way.

Part of the problem is the way most people go about building their set of killer abs. Doing hundreds of sit-ups and crunches will build those muscles, but there is more to it then that. You have to see those abs and most people have a nice layer of fat hiding theirs. You see having a set of stellar abs is a function of not only muscle development but also body fat, and to take it one step further it is a function of overall fitness levels.

You see there is more to six pack abs then just being lean and having strong abdominal muscles. A truly fit person has overall bodily strength, endurance, and stability that comes from a combination of healthy diet and core strength exercises. Make no mistake, there is no secret shortcut to building a six pack stomach. It will take a lifestyle centered around nutrition and training if you want to succeed.

The key to a building strong abdominals is improving your core strength. Your core is your entire midsection that includes the muscles around your hips, waist, and back. If all you do is focus on your abdominal muscles you will create an imbalance that can set you up for lower back problems and pain. By focusing on your core you can develop your abs, your core, and your back which creates balance and prevents back issues.

You need to start Building a Six Pack Stomach

You don’t want to be one dimensional with your training. If you see the body as a whole system and work it as such you will see not only improvement in your abs but also your entire body. This is known as multidimensional training and it will allow you to develop a strong core and functional body.

Look at it this way, your stomach muscles are part of a system. You need to build the entire system for the best results. If you isolate and only work your abdominals without doing core strength exercises you will defeat the purpose of your training. By working your entire core you will become stronger and prevent injuries that will slow down any progress you may be making.

Get a program for Building a Six Pack Stomach

There is a program available called Firm & Flatten Your Abs that shows you how to build a six pack stomach using these concepts. It will outline what nutritional changes you need to make and give you a complete workout program that strengthens your core with its multi-dimensional training approach.

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Muscle Building Workout Plans For Men

June 25, 2011 By

Muscle building workout plans for men has gotten very popular the last couple of years. That is because having a muscle building workout plans for men is important to gain consistent muscle mass and there are several reasons why:

By having a muscle building workout plans for men you will know exactly what to do, when to do it and most importantly, if you find the right program you will have faith in what you are doing because it has worked for others as well.

How to find muscle building workout plans for men that works?

But finding muscle building workout plans for men can be a journey by itself. This is because there are so many muscle building workout plans for men floating around promising so much, but with no real meat behind the surface.

What we want is a muscle building workout plan that has everything you need to know about building your dream physique and that has worked for others. You have probably heard the saying, If you want to be successful in something, find somebody who has mastered it and do the same. It is that simple.

When looking for muscle building workout plans for men, there are several things you should be on the lookout for. Does it include a workout plan, a nutrition plan and a how-to plan? If not, the muscle building workout plans for men is not the one you are looking for.

What should muscle building workout plans for men include

You need the above mentioned plan because of the following:

-A workout plan: By having a workout plan in your muscle building workout plans for men, you will know what exercises you should work with, on what days, what muscle groups the different exercises targets etc.

-A nutrition plan: A nutrition plan in your muscle building workout plans for men is as important, if not more, as your workout plan. By having a nutrition plan you will know what to eat and when to eat, which will make a drastic change in a positive way, to your body.

-A how-to plan: The reason for having a how-to plan in muscle building workout plans for men, is because you want to be efficient when working out. If you don’t know how to perform each exercise the right way, you won’t benefit as much from it. And by knowing how to perform each exercise, you will keep yourself injury free.

It is like going into a jungle when you are looking for muscle building workout plans for men, because there are many programs, but only a few worth investing in. If you want a guarantee in following a program that works, then look for muscle building workout plans for men that has worked for others.

But what is essential when you find the muscle building workout plans for men that works, is to stick to it and stay 100% committed to having the body of your dreams.

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Kettlebell Workouts | The Ultimate Kettlebell Routine for Building Core Strength

June 24, 2011 By

The first thing to know about kettlebell training is that you won’t find any exercises that focus exclusively on getting ripped abdominal muscles. Developed over a hundred years ago in Russia, kettlebell routines were designed with the purpose of training fighters who didn’t care about having washboard abs for the beauty of it. What they needed was raw power and functional strength. The steering philosophy behind any Russian kettlebell routine is to work the body efficiently. No muscle is worked in isolation. The result is a training program in which every routine develops extraordinary strength and the power to deliver it. A Proper Routine Works the Whole Body
A great kettlebell routine to build core strength consists of two, one-armed exercises. Working one side of the body at a time creates off-center stress and doubles resistance on abdominal muscles. It may come as a surprise that a drill like the Overhead Press that doesn’t work directly on the abdominals could be such a great functional strength building exercise for the core. But with proper technique and focused engagement of abdominal muscles through the lift, you can build powerful core strength without the mind-numbing boredom of crunches or other abdominal isolation drills. As an added bonus, effective strengthening and stabilization of the core will lead to more efficient lifting, reduce the chance of training injuries and improve muscle recovery time. The Drills Note: Exercise descriptions are not intended to stand alone, a step-by-step guide. Please consult a certified kettlebell instructor before performing the exercise. The Basic Clean and Drop: ” In a squat position, position yourself behind the kettlebell. ” Grip the weight firmly with one hand and swing it between the legs as in a football hike pass. ” Following through in one clean motion (here lies the inspiration for the drill’s name), bring the kettlebell up to the chest with the arm bent in a curl. Weightlifters call this position “the rack.” ” Next, relax the arm and guide the dropping kettlebell back between the legs. ” On the bottom of the drop, straighten the arm, keeping the glutes braced and the abs engaged without sucking in your breath. ” Repeat several times on each arm daily. One-Armed Overhead Press: ” Stand with legs shoulder width apart, glutes, and abs braced. The kettlebell should be held in the rack position. ” Start with the palm in the semi curl position and rotate it forward as you press the weight overhead. ” Press slightly outward, lining it up with your foot, and keep the forearm vertical. ” Lock your elbows at the top of the press. ” Grip the ground with your toes, keep the abdominal muscles, quads and glutes engaged and visualize pushing yourself away from the kettlebell. This will transfer muscle resistance throughout the body and reduce stress on the shoulders. The Combo: When you have mastered these two drills independently, combine the two to get the ultimate kettlebell workout for core strength. Perform the overhead press from the rack position before the drop. The Results
-A chiseled, muscular torso -Strong, flexible, resilient shoulders and arms
-Strong stabilizing torso muscles
-Strong legs and back

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Building Core Muscle Strength

June 24, 2011 By

Building Core Muscle Strength Reduces Lower Back Pain

It is well known that a strong core to the body distributes the stresses of weight bearing and protects the back. This is also referred to as core stability whose goal is to maintain a solid foundation and transfer energy from the centre of the body out to the limbs.

Strengthening the core muscles reduces back pain and it has been shown that weak and unbalanced core muscles are linked with low back pain. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

Muscles which enhance core stability are known as core muscles, a set of muscles which run around the mid riff of the body. People frequently work hard at abdominal exercises to build up what is commonly known as a “six-pack”, which get its name from it appearance in fit and thin individuals. However, there are many core muscles and building core muscle strength requires much more than just abdominal exercises.

Core muscles include:

The Multifidus muscles which are located under along the vertebral column. These muscles extend and rotate the spine the spine.

The External Oblique muscles which are located on the side and front of the abdomen.

The internal oblique muscles which are located under the external obliques, running in the opposite direction.

The Transverse Abdominis (TVA) which is located under the obliques, is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.

The Erector Spinae; a group of three muscles running along your neck to your lower back.

The Hip Flexors; located in front of the pelvis and upper thigh.

The Gluteus medius and minimus; located at the side of the hip,

The Gluteus maximus, hamstring group, piriformis; located in the back of the hip and upper thigh leg.

The Hip adductors; located at medial thigh.

Visit sportsmedicine.about.com for the full breakdown of muscles involved in core stability.

The biggest benefit of core training is to develop functional fitness, which means fitness that is essential to both daily living and regular activities. The question is; how can this be achieved when an individual already has lower back pain and finds any level of exercise a challenge.

VertiBaX Sensory Muscle Therapy provided by the VertiBaX Lower Back Sensory Multi-Pack is helping many people get back to a level of exercise they could only previously have dreamt about.

The Lower Back: Active Support provides compression support and pain relief during activity and the Lower Back: Healthcare Sensory Belt keeps muscles warm and relaxed, increasing blood circulation to the core muscles after exercise thereby increasing the rate of the healing process.

These products are also proving to be a great success with athletes and sports people who are looking to maximize the benefits their bodies get from training sessions, whilst keeping their core muscle groups healthy. Wearing the VertiBaX Lower Back: Healthcare Sensory Belt between training sessions increases an athlete’s recovery rate, whilst the VertiBaX Lower Back: Active Support provides increase stability to core muscle groups, reducing the risk of injury.

Exercises used to strengthen the core muscles include those using Medicine Balls, Kettleballs, Stability Balls, Balance Products such as the Bosu Ball, balance boards and wobble boards.

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