cises are just as important as the name implies – they workout the core of your body, which benefits the rest of your body as well. Your core area are the muscles around your trunk and pelvis. Good core stability means that the muscles in your pelvis, lower back, hips, and abdomen are all working together, which in turn makes it much easier to do a lot of things. For example, when you have good core strength, you will find it easier to play golf or tennis and even to tie your shoes! You will have better posture, and you greatly reduce your risks for lower back pains or injuring your muscles. Sadly, however, most people think they just need to do a few sit ups or crunches to work out their core, and by doing so, they severely neglect that muscle group. Fortunately, there are a lot of easy core exercises you can do – right from the comfort of your own home, if you like – to strengthen your core area.

First, there are the standard core exercises, the ones most of us learn to do in grade school. These include squats, push ups, sit ups, and crunches that target your abdominal area. If you are looking for some more intense core exercises, then first up is the bridge. To do this exercise, you need to lie on your back with your knees bent. It is very important to keep your back in a relaxed, sort of neutral position – no arching your spine or pressing your back into the floor! Next, tighten your abdominal muscles and lift your hips off of the floor so that they are aligned with your knees and your shoulders. Hold this position for three seconds (count them out: one Mississippi, two Mississippi, three Mississippi), then slowly return to the starting position, and start all over again.

The second type of ******** core exercises are segmental rotations. Again, begin by lying down with your back in a relaxed position and your knees bent. Tighten your abdominal muscles once more. This time, however, you are going to let your knees slowly fall to the left while keeping your shoulders on the floor. Do not stress yourself too much – only let your legs fall as far as is comfortable for you. When you are doing it right, you will feel the tension of the stretch but you will not experience pain. Hold for another three count, return to the starting position, and then repeat, this time lowering your legs to the right.

The last set of core exercises are quadrupeds. For this exercise, you begin on your hands and knees. Your hands should be directly below your shoulders and your head and neck should be aligned with your back. Start off by tightening your abdominal muscles, then lift your left arm off the floor and reach ahead. Hold for a three count, then lower your left arm and repeat the exercise using your right arm. Once you are back in the starting position, this time, you are going to raise your left leg off the floor. If you feel yourself falling off balance, just tighten the muscles in your trunk area. Hold for a three count, go back to the starting position, and do the same with your right leg.

Do these core exercises regularly, and you will be on your way to a strong, healthy core – not to mention some serious six-pack abs!



By: Dominic Ferrara

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Body Weight Fitness

Have you ever watched a movie or TV show and wondered what the actors and actresses do to get such slim and trim bodies? The myth is that most of these people have hours and hours to train and workout per week. Actually, that couldn’t be further from the truth. Most actors and actresses are actually so busy that the only time they have to work out is in between takes on the set. Just like you, they have families and other responsibilities that they have to tend to. Although it is true, most of them do have professional trainers at their side, it doesn’t mean that you can’t use the same methods that they use to get in shape for their on screen roles.

The secret to their workouts, and the reason they pay personal trainers so much, is that these trainers teach them simple methods that they can use to get in shape and burn fat in less than 20 minutes per day.

The key is not in the time spent exercising, but in the activity and exertion level during exercise. We’re going to show you 5 exercises that you can use to start slimming up and burning fat today, but you have to make sure you do them at high intensity levels and don’t give yourself too much rest in between.

1. Crunches – these are key to getting a firm and tone set of core muscles, specifically the abs. You can rotate to work the obliques, or simply go straight up and down to work the inner area of the abdominal muscles.

2. Pushups – I get it, most people **** pushups. It is understandable, however the reason that they are recommended here is that they work so well. Drop down into pushup form and try to do as many as you can in a minute. If you do this for a few days a week, you’ll notice amazing results.

3. Lunges – Lunges are a great way to tone up the **** and legs without having to worry about using resistance exercises. Place your hands on your hips and take a nice big step in front of you. Focus on using proper form until you get the hang of it.

4. Squats – These are another great way to firm up your **** and thighs. Again, you can place your hands on your hips and feet shoulder width apart. Feel the deep stretch as your knees become parallel to the ground.

5. Pull-ups – Most people don’t like to do these either, but you’ll find that progress comes quickly as long as you keep doing them. You can alternate between chin-ups and pull-ups, but just make sure to do as many as you can. Don’t worry about getting help either. The key is in the exertion level.

Work these 5 core exercises into your weekly routine and you’ll start to notice results in a very short time. In 4-6 weeks, you’ll be well on your way to a new body. Remember, 1 minute intervals at maximum intensity with minimal rest.



By: Barry Jay

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Body Weight Fitness

Ab balls are one of the most overlooked pieces of equipment within the gym. They get lost within the wild steel vegetation of compound machines, treadmills and massive weight moving monsters within the landscape of the screaming, panting and grunting. Not just a mantlepiece within the gym, ab balls, or swiss balls are the turnkey to an effective abdominal workout, a good complement and in some cases, compliment to anyone’s journey to a six pack. Here, today, I will share with you the 3 great benefits of ab ball exersices, and how they will change how you think about what a proper ab workout should be like.

Ab balls are bespoke machines, which means that they are built for a specialised purpose – toning and ripping up abs. It is the single mindedness nature of the ab ball is one of its most potent benefits. They are made to support the curvature of the back and give a full range of flexible motions; each aimed to attack multiple angles that can help define and shape even the most difficult and belligerent parts of the stomach. It isn’t just a toning and strengthening machine, an ab ball is a utility for a six pack. Ab balls also help to increase your core stability, meaning it trains you, whenever you use it to develop the core support structures of the body. This means greater balance and better form. I’ll give you an example – the squat, the dead-lift and heavy lunges are all examples of core exercises that help build up and strengthen core stability. The ab ball does this a lot better because it aims for the lead ship – the centre of the body.

Ab balls also help to penetrate deep within. Abdominal machines and crunches are great, but they don’t really go all the way to the different layers of ab muscles that we all have. Ab ball exercises like the sitting crunch and the raised ball crunch works the obliques, the upper and lower abs and deep inside, stressing the important parts of the stomach to squeeze out the fat and start toning the stomach area. One other thing, an ab ball isn’t a light weight. It can work up quite a sweat in anyone and will help in the overall weight loss mission. Besides shaping, toning and defining, ab balls also burn the calories – with a good half hour on an ab ball able to burn a hundred calories – as well as toughen up the midsection.

Furthermore, because of the nature of the ab ball, its exercises not only strengthen the abs, but the thighs, the arms the hamstrings, the lower back. More than 20 exercises of the ab ball lists more than 6 different other body parts as being worked out as hard or as secondary to the abdominals. With so many benefits of ab ball exercises, am surprised that there are many gyms in the world that still do not carry them as standard – but include other expensive and non important equipment that just become white elephants.



By: Liam Murphy

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Body Weight Workout

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 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.

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.



By: Andrew Bicknell

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Body Weight Routine