So you want to do some serious lifting. Well, you’re gonna need a strong core. Serious training requires a substantial amount of core strength. Why? Because certain lifts (such as deadlifts and squats) require you to stabilize your core if you’re going to do them right. By having a stronger core, you are able to perfect the execution of these lifts, avoid injuries, and of course, lift heavier!
Back when I first started lifting at 15, I would struggle to pull 185 lbs. on the squat rack. It was pretty simple for me to bring the weight down to the squat position but when I tried to bring the bar back up, my core gave out and I fell backwards (luckily the safety rails prevented the weights from slamming on the ground). It was clear to me that if I improved my overall core strength, I would be able to engage those muscles in my core, further stabilize my body, and finish through with the lift. After a few weeks of implementing these core exercises in my program, I was able pull 225 lbs.
Core Training Exercises:
- 50 crunches
- Seated V Knee-ups – 12-15 reps
- Hanging Leg Raises – 6-8 reps
- Decline Sit-ups – 12-15 reps
- Medicine Ball Twists – 30 reps
… And to finish it off…
- Planks! – 1 minute
I also love using the ab roller as well to finish things off. It really engages your core and is super helpful!
I would go through 2-3 rounds of the core exercises listed above with a minute and 30 seconds rest period in between sets. And an important note: train your core for about 10-20 minutes. You should not be spending a full hour focusing only your core.
Remember that the body is very complex, and understand that the core is the epicenter of the muscular system. By having a stronger core, you are able to pump out that extra repetition and/or extra weight. That little difference can create an impactful one. The more you do, the stronger you become. Always push yourself and attain those fitness goals by implementing core training into your program and continue on your path of becoming a stronger version of yourself.
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