abs, core, working out, workout, fitness, nutrition
Fitness/Nutrition,  Workouts

How To: Create Your Own KILLER AB Workout

Six Pack

Abs of Steel

Flat Abs

Cinched Waist

Rock Hard Abs

Did I miss anything? I’m speaking, of course, about your core. The names that people want to be able to use to describe their abs. What we all long for and go crazy over when we see someone who has the “perfect abs”.

So here’s the thing. That person with the perfect abs, does more than just work abs. But! Don’t let that deter you, because I’m here to teach you how to create the perfect core workout for YOURSELF. That’s right, I”m giving you industry secrets on how to create your workout so you don’t have to pay a personal trainer to create one for you.

Crazy? Maybe. But the reason I started this blog is to be able to educate people so they can learn for themselves if hiring a personal trainer is out of the question.

Sure, you could just buy another workout plan, but what if you absolutely loathe some of the exercises that the workout requires? Do they ever give you substitution options? Doubtful. It’s their way or the highway.

I decided to start a series of posts for how to create workouts for certain muscles to help with weight loss. If you’re here to build some serious muscle mass, you gotta wait for later down the road. Sorry not sorry. So here we go, this post is going to answer these three topics:

  1. What muscles actually make up your core (this will make more sense when you start building one)
  2. How to create your workout template
  3. An example of a core workout juuuuust in case you’re still drowning in how to do it (I don’t anticipate that, y’all are smart cookies)

1. Muscles That Make Up Your “Core”

– Rectus Abdominis

These guys are the front part of your core, or what everyone pretty much thinks about when the word ‘abs’ comes into play. These are the muscles that are going to make up your 6 pack

Example: Crunches

-The Obliques

These muscles are located on your sides. They are divided up into internal and external obliques. For all intents and purposes, (and to not get suuuuper scientific here), the obliques are mainly used for rotating your torso or any torso movement in general.

Example: Golf Swing

-Transverse Abdominis

The Transverse Abdominis are the deepest set of muscles for the core, and the hardest to work! These are the muscles that help stabilize all your core, your spine, and as an added bonus, help protect your back!

Ex: Plank

2. Step-By-Step Planning

Alright, here’s where the fun comes in! Let’s.get.planning! Here are the basics for planning your core workout: you are going to want to hit every muscle of your core during the duration of your workout.

There are a couple of ways we can accomplish this:

  1. You do multiple exercises targeting one muscle, one right after the other (this is going to cause muscle fatigue)
  2. You alternate between hitting different muscles before targeting the same muscle again

I’ll show you how to do this a little bit later

Repetition Range

Now, how do you know how many sets and reps to do? For weight loss, and for core work especially, we want to be around the 15-20 rep range per exercise. Here’s the reasoning behind it.

You use your core more than you realize, it’s the main stabilizing group of muscles there is. Do you turn from side to side? You use your core. Do you ever stand on one leg while doing something? For some reason when I bend down to get something I almost always go ballerina style on one leg. Judge me if you must. That’s your core.

Set Range

As far as the set range, we’re going to stick with the magic number of 3 right now. It’s the most common number for sets because it fatigues your muscles juuuust enough to feel the burn without gaining muscle mass.

One thing I recommend when planning your workout, is doing super sets. What those are, is one exercise right after the other, waiting to rest until after the second exercise.

Super sets are amazing because they make your workout more intense, with less recovery times. This is what we want! They also allow you to get the most out of your workouts, while keeping your time there limited. Have I convinced you yet? Yes? Good. Let’s roll.

Layout

Here’s how we’re going to lay out this workout. You’re going to do about half an hour worth of work and that generally includes 3 super sets, with about a minute rest in between. The basic layout, is going to look something like this:

  • Exercise 1: 3<–that’s how many sets, x 15-20 <—that’s your rep range per set
  • Exercise 2: 3 x 15-20
  • Rest
  • Exercise 1: 3 x 15-20
  • Exercise 2: 3 x 15-20
  • Rest
  • Exercise 1: 3 x 15-20
  • Exercise 2: 3 x 15-20

How easy is that??? Literally so easy. Now, like I was saying earlier about the different methods you can do to hit all the muscles. Here’s how you would do it. For each super set, if you want to fatigue those muscles hardcore, you would do 2 exercises that target the same muscle, and then move on to the second super set.

To alternate, you do exactly that; you alternate between exercises that target different muscles. If you’re still iffy about it, I’ll show you what I mean in the following section.

3. Example

Allllriiiight! Here is where we get down to business. Actually writing the workout. Here are a couple of examples for you

  • Forearm Plank: 3 x 30 seconds (to be fair this works all core muscles but let’s roll with it targeting your transverse)
  • Medicine Ball Russian Twist: 3 x 20 each side (Obliques)
  • REST
  • Toe Touches 3 x 20 (rectus abdominis)
  • Leg Raises 3 x 15 (transverse)
  • REST
  • Weighted Jackknife 3 x 15 (all)
  • Standing side crunch 3 x 20 each (obliques)

So I know I added some exercises that work ALL the muscles, but compound movements never hurt anybody. If you’re looking to do that fatigue thing, here’s how you’d use most of those same exercises

  • Forearm Plank: 3 x 30 seconds
  • Weighted Jackknife 3 x 15
  • REST
  • Medicine Ball Russian Twist 3 x 20 each side
  • Standing side crunch 3 x 20 each side
  • REST
  • Toe Touches 3 x 20
  • Crunches 3 x 20 <—I added that bad boy

So there you have it! Are you still feeling a little lost? Hit me in the comments, I’ll be happy to help! You can always make these workouts harder by adding weights, reducing rest time, and overall KILL it! Why are you most excited to create your own workout?

Until next time babes!

xx Ash

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