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Core Exercise Combo (2 MOVES TO A BALANCED CORE)

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Rating: 4.0; Vote: 1

x system here There are lots of core exercises to choose from when it comes to building a stronger core. The mistake occurs when you limit these exercises to those that only work your abs and obliques. If you want to truly develop stronger core muscles you have to be sure you are working the muscles on both the front and back of your body. In this video, I show you a core exercise combo that you can use to not only strengthen your core muscles but test their strength to begin with. By simply lying on your back with a pair of dumbbells in your hands, you-ll be able to see just how out of balance your front side dominant core muscles are from your often overlooked posterior chain core muscles. Start by lying on your back with a pair of dumbbells in your hands. Lift your legs up off the ground and spread them apart to engage your lower abs and hold your dumbbells out to your sides overhead. From here, begin the motion of making an angel in the snow and time how long you can continue this or count the number of reps you complete until reaching failure. Most will be able to handle at least ten pound dumbbells if not higher and last for at least 10 or more reps. As soon as you can-t do anymore, you will want to flip over onto your stomach and repeat the motion this time with your legs and thighs lifted off the ground. Of course, your upper body will not be touching the ground either and you-ll be holding a pair of dumbbells once again. Only thing here is, you-ll likely be forced to hold much lighter dumbbells if you want to be able to even complete a few reps of this core crushing combo exercise. The muscles of the lower back, thoracic spine, scapula and glutes are often the most overlooked and neglected core muscles. In fact, they may be some of the most important core muscles needed to perfect your big lifts such as the deadlift, bent over row, squat and more. They act to stabilize the upper torso and hold it steady so that the force generated in your legs can travel without dissipation throughout your body and help you to efficiently complete each and every rep without wasted movement. If you have a weak core or the muscles in your core are not strong enough to stabilize you, you won-t only suffer on your core exercises but in most of your heavier exercises as well. The exact core exercise combo I-m showing you here acts as not only a test but also the movement that you can do to strengthen your abs and core if you do have a weakness that you discover. For over 110 core exercises that hit your lower back, abs, obliques, mid back and glutes be sure so head to and get the complete ATHLEAN-X Training System. Train like an athlete and get unlimited core crushing combos with the built in shuffle feature included in your complete system purchase
Date: 2022-04-22

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Comments and reviews: 10

Robert
Hi Jeff,
I have two questions.
First: What is the duration of time these movements should be preformed, and is it for repetitions like other exercises or is it timed and to failure?
Second: There is the full body extension plank, is it possible to do this in the opposite direction from your back suspending your body in the fully stretched out between two benches, chairs, bar's etc. what ever can be used? Thank you for the post above. I look forward to using it to balance my core making it stronger for my Jiu Jitsu.
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Peter
On your stomach (working the back) is an amazing exercise, one of the finishers I use for any upper body workout. I encourage anyone to try this small addition, it will help with your shoulder mobility, small stabilizer muscles, and overall shoulder health.
Instead of just going up and down with the dumbells, run your hands up (or down: P) the side of your body, under your elbow, don't let your hands touch the ground. If you try this movement right now, sitting or standing, by mimicing a muscleup, with just your bare hands
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Vasileios
Hi jeff! I'd like to ask your opinion about core training. Some experts claim tha the abs should be trained by resisting to the movement and keeping the spine neutral during a external force otherwise if you use your core to flex your spine its not healthy. It is something different from what we all have been doing all these years. Do you believe its correct or it is ok to train with the ab exercises that flex the spine?
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Chosen
i tried to incorperate some calesthetics into my workout the other day, i did some single leg squats (atg) on my right side i got to 10, but on my left i couldn't even do one. is this because my core is not balanced? i was pretty sure my legs were pretty balanced, i mean when i do single leg extensions or presses it feels about the same and i fail within a rep on either side. how can i correct this?
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kellan. mongo
I so struggled with the front that I was mentally throwing a fit just thinking of flipping over, however, I just discovered my back appears to be stronger and more stable than my front. I increased the weight and the reps and still found this to be true. So keep up the good back work and increase the ab work. Got it, thanks again Jeff!
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Loyal2law
Doing it (having a few seconds rest as I type) right now. First set of the backside is a killer; lower back got fried. Second set, did front with 20 lb. dumbbells & was surprised to be strong on that part; backside didn't fire up like the first set. -bout to do the 3rd set now. Can't do them with weights. KILLAH!
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Michael
Hi Jeff. Minor suggestion-please consider adding some echo-deadening panels to the ceiling (assuming you control the space.
Your drive toward higher production value is great, and improving the acoustics would be another step forward. You've already added a lav mic: -)
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EvilJulesy
I've recently become a Vegetarian for health and ethical reasons and I now find it very difficult to defend eating meat. However, I'm a huge fan of Athlean-X so Jeff I'd love it if you could do a video with your thoughts on this subject?
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Andrew
I would love a video on how to set and use neutral spine during exercises, how much to flex core and mistakes and cues along with the kinesiology. Jeff your awesome! i just got a job i cant wait to try your products soon!
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cuddler
So when face down only my belly is allowed to touch the ground, not my chest?
And when Im on the back?
Overall do I have to flex my abs/corr, or do I just let my belly be loose, let my back arch when doing these?
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