Home > Strengthening > 3 Easy Core Workouts For A Rock-Hard Midsection

3 Easy Core Workouts For A Rock-Hard Midsection

April 5, 2017

Every guy and every gal dreams of a muscular and well-defined core section. Tight core simply screams fitness, strength and health, and we all strive to have a washboard-like belly, however very few of us actually end up with one. No matter how hard we try.

If you’ve been looking for the beginner’s mode core program to get you the six-pack you always wanted, here we have 3 extremely easy but effective core exercises we found on bodybuilding.com.

Buckle up!

1. Cable Crunch

HOW TO DO IT: in order to assume your starting position you need to kneel with both legs below a high pulley that has a rope attachment. Grasp the rope and lower it until your hands are placed next to your face, then flex your hips slightly and allow the weight to hyperextend your lower back.

Flex the waist while contracting your abs. The elbows should go towards the middle of your thighs (make sure your hips are stationary throughout). Exhale as you perform.

Hold the contraction for a second, then slowly return to the starting position as you inhale.

RECOMMENDED REPS: 3 sets, 12-15 reps, 30-45 seconds rest

2. Barbell Side Bend

HOW TO DO IT: for your starting position, stand up straight while holding a barbell placed on the back of your shoulders, just below the neck), with your feet are at shoulder width apart.

Bend only at the waist to the left as far as possible, while keeping your head up and back straight. Inhale as you bend, hold for a second, then return to the starting position while exhaling.

Repeat the move but bend to the right instead.

RECOMMENDED REPS: 3 sets, 12 reps, 30 seconds rest

3. Reverse Crunch

HOW TO DO IT: to assume your starting position you need to lie down with legs fully extended, arms to the side of your torso (palms on the floor). Raise your legs so that your thighs are perpendicular to the floor. Your feet should be together and parallel to the floor.

Note: Your arms must be stationary throughout the whole move.

Now move your legs towards your torso, and while doing this roll your pelvis backwards and raise your hips off the floor (exhaling the whole time). Your knees should be touching your chest at the end of this move.

Hold this contraction for a second, then (while inhaling) start moving your legs back to the starting position.

RECOMMENDED REPS: 3 sets, 12-15 reps, 45 seconds rest

Popular Now