Total Gym Core Workout



Total Gym Core Makeover Workout

The core musculature is the human body’s armor. But unlike the knights’ armor, our armor is both flexible and sturdy. The core is made up of many muscles, and because of the fascial system (a fibrous tissue that webs throughout our body), it is involved in every movement and non-movement of the human body. Whether you’re throwing a ball, mopping a floor, carrying groceries or standing still, the movement everything generates from or moves through is the core.

For years, when people have thought about having a strong core, what they were really saying is they want to have ripped abs. They thought in order to have a beautiful and bathing-suit-worthy “six pack,” lots of crunches would do the trick.

We have learned that a better approach is to strengthen all of the body armor. The core is like a corset holding us up and in, and we want to make sure that our corset works from all angles. The best approach is to train the core through all of its movement patterns and perform postural exercises.

Here is a sample routine to get you started:

Abs Crunch (kneeling or toes)
1x 12 – 15 reps

Oblique Abs Crunch (kneeling or toes)
1x 12 – 15 reps

Pike and Plank from the Abs Crunch accessory – Pike
1x 12 – 15 reps

Plank
30 – 60 seconds

Abs Crunch and variations (legs up, with rotation)
15 – 20 reps

Back Extension
1x 12 – 15reps for each variation (kneeling or lying down)

Surfer Lat Pull
1x 15 – 20 reps

Torso Rotation
1x 15 – 20 reps various angles as you rotate across the body

Later Flexion

1x 15 – 20 reps
Plank
30 – 60 seconds

Side Plank
30 – 60 seconds

Having weak, tight or unbalanced core muscles can wreak havoc on your quality of life. If what you’re after is a six or even an eight pack, remember that in order to see those beautifully strong and functional muscles, you have to eat well and exercises regularly. By training the muscles of your core from all angles, you will not only feel better, but you’ll move better and stand taller.

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