A Focus on Core Training

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Published: 02nd November 2012
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ABS That Last

For a more effective AB Training, timing is everything. It is important not to skip your abdominal work, not only because you want to develop an impressive looking midsection but also to build a stronger core, which will give you more strength with your other exercises. If you train your abs first, before other larger muscle groups you may limit your strength. In fact, a study by the Weider Research Group showed that when trained bodybuilders performed three sets of squats using their six-rep max weight they were more likely to have more strength for core training than if they did them after their abdominal work. Training with a fatigued core and abs will cause you to lose strength on many exercises, and it can also increase your risk for injury. Leave your ab training until the end of your workout.

Suspension Training

Suspension training makes perfect sense when it comes to working your midsection. A set of TRX straps is a portable piece of equipment you can easily hook over the door of your hotel room or hang on the limb of a tree. No matter what muscle group you are targeting with suspension training, you are also putting forth effort to stabilize your frame, which translates to one great workout for your core.

There is so much more to this type of training method. For example, there are many different ways you can use the TRX straps. Your creativity can work your core in many different ways and there is no limit to the benefits you will receive. Letís have a look at a few exercises you can start with:
1) Plank Knees to Elbows: In a push-up position with your ankles in the stirrups, bring your right knee to your right elbow. In subsequent reps, work your knees toward the inside and bring them to your opposite elbows.
2) Standing one-leg/one-hand contraction: While leaning into the TRX with one hand reach up with your hand, then down and back with your foot, then bring your opposite knee up and pull your hand down.
3) Starters: Assume a push-up position with one foot in a stirrup and the knee of your other leg tucked into your chest. Rapidly pull your other knee into your chest then, repeat.

Using a Swiss Ball

Heavy weights and compound lifts should always be in your routine, but that does not mean Swiss balls are just for the ladies in the aerobics class. These three moves can liven up your program and help you break through many levels in your training.
1)Push-ups: Prop up your toes on a Swiss ball and place your hands on the floor. Keep your body straight and perform full-range-of-motion push-ups.
2)Plank: Rest your forearms on a Swiss ball and walk your feet out until your body, from your shoulders to your toes, forms a straight line. Supporting your weight on your elbows and toes, hold for a comfortable length of time.
3)Prone Cobra: Kneel on the floor, resting your hips on Swiss ball. Extend your arms to ma a T with your upper body, and extend your lower back until you are facing forward. Hold for a time or repeat for reps.


There is nothing more important than core strengthening if you are going to achieve overall fitness. The centre of your body is the key to developing a well-balanced frame. Stability and mobility stem from your core and allow you to train other areas of your body more effectively. In your everyday training routine always remember to focus on your core and you will become more fit and trim.

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