DISCOVER THE 4 SECRETS TO DEVELOPING A BULLETPROOF CORE AND RIPPED ABS
BY FUNK ROBERTS
Core Conditioning Specialist
So you want to build a stronger core.
If you’re like most people, you head to the gym and perform your three or four favorite exercises to hit this muscle group, doing 50+ reps of each.
Once you feel your core burning, you figure you’ve done your job for the day.
Sadly, this is one of the worst ways to train your core. To really amplify the results that you get, you need to attack your core with a game plan.
You can’t just randomly line up exercises and hope for the best – you need precision with your exercise selection.
More specifically, you need moves that encompass the ‘big four’ in core training:
- Rotational moves
- Anti extension/flexion moves
- Stability and hip flexion moves, and
- Anti-lateral flexion moves.
If even one of these categories is missing, that will then become your weakest link.
Weak, tight, or unbalanced core muscles will undermine you and eventually halt your training.
WHEN YOUR CORE MUSCLES ARE WEAK, THEN YOUR NERVOUS SYSTEM PUTS A HALT TO ANY EXPLOSIVE MOVEMENT AS A PROTECTIVE MECHANISM TO SUPPORT THE SPINE.
Having a strong core through regular dedicated training means you’ll improve your explosive power, increase your overall strength, enhance your mobility, and also help to lower your risk of injury.
Let’s take a quick look at the type of exercises you should incorporate into your weekly core training:
#1 ANTI-ROTATION - ROTATIONAL EXERCISES
With anti rotation exercises, the goal is to resist rotation through the core and lumbar spine. The key here is to lock the core down and not allow any rotation through the core and lumbar spine.
For rotational exercises the goal is to rotate through the thoracic spine. These movements can help with general mobility and striking power.
#2 ANTI-FLEXION/EXTENSION EXERCISES
The goal of anti-flexion exercises is to resist flexion, or bending, through the lumbar spine. The key when performing these movements, however, is to keep your low back neutral and squeeze your glutes at the midpoint of the movement.
With anti-extension exercises the goal is to resist extension through the lumbar spine. You must keep the spine in neutral, and not allow your lumbar spine to hyperextend.
#3 HIP FLEXION AND STABILITY EXERCISES
Hip flexion exercise need to be done with a neutral spine, without rounding the lower back. The goal of these exercises is to keep your core and low back in a neutral position, while simultaneously flexing your hips.
This is also critical to help ensure that you’re able to counteract lower back pain and improve overall performance during any move that you might be doing involving lower leg movement.
Core stability exercises help to build stabilization during your body movements. When you stabilize and align the spine, ribs, pelvis you can withstand more dynamic force and improve overall strength
#4 ANTI-LATERAL FLEXION EXERCISES
The goal of anti-lateral flexion actually is to resist lateral flexion, or side bending, through the lumbar spine. The key is to lock your spine into place and not move it.
So now you have a little more understanding of what type of movements or anti movements you need to include into your overall training program in order to build super strong core strength.
The good thing is that you don’t have to rack your brain and spend hours trying to figure out what exercises to include and how to program them into your workout regime.
Funk has just launched his new 4-Core Training program, which incorporates all for of these core training movements and simplifies everything for you.
The good thing is you don’t have to spend hours training your core. It just takes as little as 10 minutes a session, 4 days a week.
He has created a “Done For You” core-training program that is easy to follow and takes the guesswork out of your core and abs training ensuring your use the right exercises to get amazing results in little time.
The 4 Must-Do Core Training Moves<= CLICK HERE TO GET YOUR FULL PROGRAM
Learn how to use these 4 core-training techniques to developing a rock solid core and abs and get started today so that you can finally start seeing the core strength gains that you’ve been looking for.
The 4 Must-Do Core Training Moves<= CLICK HERE TO LEARN THESE MOVES