Think about the muscles you’re working as you begin your core training routine. Keeping your mind on the muscle and your eye on the prize can help you to stay engaged and get the most out of your workout. Always begin with a 5-10 minute dynamic warm-up such as jogging in place, jumping jacks or anything that increases your heart rate and blood flow. Form is key for getting the maximum benefit and avoiding injury. My motto: burn is good, dull ache is good, sharp pain is bad.

The Workout

Perform this 30-minute routine three times a week for four weeks. Make sure you take some before and after pics for your awesome ab comparison. Oh, and about that six-pack… a healthy diet and some cardiovascular training are necessary to remove unwanted belly fat so you can see the fruits of your labor. Check out my blog on Endurance Training for a great Total Gym cardio workout. Now let’s move.

Tips For Avoiding Injury

1. Don’t rush the exercise. Slower movement recruits more muscle fibers. Faster movement bypasses abs completely and can put you at risk for back injury.
2. Don’t hold your breath. This is usually a recipe for elevated blood pressure and a headache. Getting oxygen to the muscles allows for more efficient movement and maximum benefits.
3. Keep your core muscles engaged throughout the entire movement. Many people will pull their abs in on the way up (the crunch) and then relax on the way down. Focus on bringing your ribs to your navel and your navel to your spine until you’re done with the set.
4. Keep your chin off your chest. A fist distance between your chin and chest is perfect for keeping your spine in alignment and avoiding neck fatigue and injury.