Lately I’ve been hitting my abdominal and core muscles on Saturday mornings after my high rep chest (and sometimes high rep quads) workout. Saturday’s are sometimes random for me as to what I train, mainly depending on how bad my body is beat up from the intense training that week and how sore my muscles are. But today I hit some high rep bench press, abs and core, a little calves, and a little cardio. For this post I want to share this morning’s abdominal and core workout as I’ve been doing this exact workout for a while now and it works (I also posted a video of this workout on YouTube this morning).
Saturday Abdominal and Core Workout:
Hanging Leg Raises superset with Hanging Knee Raises: 3 sets x 12 reps (for each)
Rope Crunches: 3 sets x 12 reps
Weight Hyper-extensions: 3 sets x 12 reps
Knee Raises (on dip machine): 3 sets x 12 reps
As you can see I put a lot of emphasis on my lower abs. In my opinion, I don’t think you can do too much work for your lower abdominal region. This is a trouble spot for many folks, myself included! I’ve heard many people say that you cannot target a specific region of your abdominal muscles but I don’t buy that. For starters, making your abs visible is more in your nutrition plan than anything. But I’m going a bit deeper than cosmetics here. I’m talking more about strengthening your abdominal and core muscles. Sure, we all want a visible 6-pack and there’s certainly nothing wrong with that. But just because you can see your abs doesn’t necessarily mean your abs and core are strong. I believe these areas needs to first be strengthened and then you can worry about making them show, if that makes sense. This is another reason I threw in hyper-extensions. This has become on of my favorite exercises (specifically weighted hyper-extensions). Hyper-extensions, along with deadlifts, has eliminated my back pain that I’ve had off and on for many years.
This has proven to be a solid abdominal and core workout routine for me. I usually train my abs and core several times a week and I do this workout that I’m posting at least one of those times. So try it out.
Train with Passion,