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Core Workout in ONE Exercise (HARD BUT WORTH IT)

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Rating: 4.0; Vote: 1

s easy to see why that is, because people use the two words interchangeably. If you really want to distinguish between the two however you have to understand that the core consists of many more muscle groups than just the abs. The core is comprised of virtually all of the muscles in the pelvis and trunk like the external obliques, internal obliques, serratus, hip muscles and even the lats. In this video, I show you what may be the greatest or best core exercise you can do; the front lever. The lever is a hard ab exercise that requires great strength in not just the abs. You see, in order to do this core workout staple well you need to be sure that you are using much more than your abs to do it. Your glutes and lats are going to need to be plenty strong as well in order to start cranking out rep after rep of the front lever. The key to performing this exercise in your next core workout is to initiate the move from your shoulder joint and lats, as if you are performing a straight arm pushdown. Of course, the pullup bar is fixed and will not move so the force of your lat contraction will help to elevate your lower body up towards the bar. You will want to really squeeze your glutes hard to prevent your body from sagging and to help maintain a straight body from the legs to the shoulders. Your abs will be firing as you fight to resist the force of gravity that is acting to push you into lumbar extension or even torso rotation if you aren-t symmetrically strong in your arms during the exercise. If you can master the contraction of all three areas at once, you will see that this core exercise becomes much easier to perform and therefore may once again find it-s way back into your core workouts. Understanding concepts like the true muscles of the core is just one step in the direction of training like an athlete. If you want to start building a ripped midsection and a strong core head to and get the same system used by today-s top pro athletes - the ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

Sol
Yes! I've been waiting to see you do some calisthenics! I love the front lever, it's an amazing exercise for strength, full body tension, mind muscle connection, all around functionality, and it makes your muscles all work together. However, I wanted to point out two things that most people should know.
1) This isn't all core strength, this requires a LOT of back strength. So if you're having trouble learning this, remember to train back as well as core (and train the move a lot.
2) Jeff failed to give any regressions of this exercise. There are many easier versions that are just as beneficial, simply easier and will help you build up to the front lever. Tucked front lever, advanced tuck front lever, straddle front lever, and full front lever are the main ones. Look around for front lever tutorials, there are a lot. LET'S TRAIN!
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Mikus
Well for athleats most correct way how to learn correct front lever is by hanging in L sit and pushing your shoulders back and down at the same time straightening your body or for easyer version you can go into 'L sit front lever''. Before i learned about correct form of front lever in realy good day i was able to hold it for 10 seconds or so, but with shoulders ''back and down'' you can feel how you go in a much more correct hold and involve much more core. But this is still great excercise to do.
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jiorts
hi Jeff. My question would be, how to strenghten the teres minor and those other muscles who prevent the invert rotation of the upper arm? I've only found the vids about stretching them. and rotator cuffs as a whole. Now are there particular exercises that target especially these types of muscles like infra spinatus and major and teres minor? or are they incorporated in upper back training anyway?
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Abhishek
Hi Jeff,
Well can you tell us how we can get those sharp cuts in different body parts without bulking up a lot. because simply doing exercises with simply keep on increasing weights will only bulk you up witout getting cuts. so should we use light weights and focus more on stress and proper form. kindy guide us all.
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Prabhsimran
my most heartiest regards to Jeff. I actually wanted to see a demo of the -Front Lever-. However, my problem is not able to do this but to sustain the move at the top position. But, I feel privileged my queries are being answered like that. Again, thanks a lot Jeff and keep up the good work.
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Beast
Too people having a hard time doing it: Flex you legs to decrease the lever.
This exercice requires more strenght in upper and middle back than core when you are not used to it. The Dragon flag seems more relevant (Even if your lats are less involved) But Jeff have already did a video on it.
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Gymlife
(sorry for my bad english)
I can do 220 lbs chest press, but when I do like 100 lbs I can feel the contraction much better.
What should I do. take a heavy weight or a light weight. And I am talking about all exercises in generall.
Hope you guys can help me
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nbenhaga
Man, I included those in my latest workout! I haven't been in so much pain in a while, it's been 3 days and I am still hurting. Tough but definitely worth it. I feel I stimulated a whole new group of muscles that I have never or rarely worked out. Thank you Jeff.
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roberto
Does any one know any good exercises for the muscles surrounding your neck, that big lump in between the neck and shoulders, if by Jeff could you post a video on activating those muscles?
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Patrdanai
My whole body is totally equal but my left upper side of my chest is stronger than my right chest. But my right lower chest is stronger than my left please help me.
I am 14
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