Core Workout Program: 2 Workouts for Complete Core Strength

A strong core is the foundation of almost everything you do in the gym. It keeps your spine stable when you squat and deadlift, transfers power from your legs to your upper body, protects your lower back and, yes, it gives you a better-looking midsection. Yet most people train their core with nothing more than a few sets of crunches at the end of a workout.

That’s why we’ve put together a complete core workout program: two workouts that train every muscle in your core, from every angle, with exercises that actually build core strength. Do them twice a week alongside your regular training, and you’ll end up with a midsection that is as strong as it looks.

One quick note before we start: if your main goal is a visible six pack, remember that abs are made in the kitchen. Chances are you already have a good if not great six pack – it’s just hiding under a layer of fat. No core training program will show it off until you get your diet sorted (we’ve covered that in articles like Carb Cycling, The Carbs Guide and Intermittent Fasting). In this article we’ll focus on training.

Why You Need to Train Your Whole Core

If you ask a not-so-smart trainer how to develop your core muscles, chances are, they’ll give you a bunch of exercises that target your rectus abdominis, located on the front of your abdomen.

While this muscle is the main contributor to the six pack we all seek, it is only one of many muscles that make up your core.

Training only the rectus abdominis is like having a blind belief that the world is flat or that there is only one dimension. Dumb, dumb, DUMB!

Despite what many people think, your core is far more than just one set of muscles and is responsible for a whole lot more than bending your spine forwards in a crunch-like movement.

Other muscles in this region include the internal and external obliques, the deep transverse abdominis, the erector spinae and the quadratus lumborum.

You don’t need to know where or what these muscles are – we’ll make sure you work all of them – but it’s worth knowing that crunches only work one muscle on this list…

Your core muscles control your spine and your spine is capable of a wide number of movements. This means that, to effectively train your whole core musculature, you need to perform a wide variety of movements and therefore exercises. We’ve classified these movements in the chart below…

It’s worth noting that some of the movements can be combined, for example, flexion – upper and rotation can be combined by performing crunches with a twist although it’s not a particularly effective exercise.

The Core Workout Program

Here are two core workouts, each designed to be performed once a week, that will challenge your core muscles from multiple angles to maximize their strength and development.

Perform workout A at the beginning of the week and workout B a few days later. Do not perform the workouts on consecutive days. Try to work a little harder week by week to ensure your muscles are regularly challenged to get stronger. That is the key to improved muscular development.

Remember though, no matter how hard you work your core, you won’t see any changes unless your diet is tip-top. The best exercise for a six pack is the fork put down and the table push away so unless you practice these two moves, you won’t necessarily see the benefit of these workouts.

Core Workout A

Workout A: Exercise Descriptions

Stability Ball Plank & Stability Ball Crunches

Perform these two exercises back-to-back and only rest after you have completed the second exercise. For stability ball planks, rest your elbows and forearms on the top of a stability ball, brace your abs and hold your body straight.

For stability ball crunches, make sure the ball is located in the natural curve of your lower back. Extend your spine so that your head is slightly lower than your hips at the bottom of the movement.

Waiter’s Walk & Farmer’s Walk

Performed with a single heavy dumbbell, these unusual exercises are performed for distance instead of a set number of repetitions. For waiter’s walks, press and hold a dumbbell above your head and walk the prescribed distance.

On completion, drop the dumbbell down and hold it at your side and walk back again – this is the farmer’s walk. Without resting, change sides and repeat. Continue to alternate sides, without resting, until all three sets are completed.

45 Degree Back Extensions

Use the 45 degree back extension machine for this exercise. Plant your feet flat, bend your knees slightly and lean as far forwards as you comfortably can. Extend your back until your shoulders, hips and heels form a straight line – do not over extend. If you need a greater challenge, hold a weight to your chest.

Core Workout B

Workout B: Exercise Descriptions

Cable Russian Twists & Rotational Throws

Ask many trainers to prescribe a rotational exercise and chances are they’ll give you some lame exercise like broomstick twists! Rotational exercises need to be performed against a significant external resistance to be of any benefit.

For cable Russian twists, set an adjustable cable to shoulder height, stand side-on, grab the handle in both hands and rotate your upper body while keeping your lower body fixed in place. Move straight onto the next exercise without resting.

For rotational throws, grab a medicine ball, stand side-on to a wall and use a rotational movement to throw the ball. Catch it as it rebounds off the wall and repeat.

Decline Reverse Crunches & Inch Worms

There is no such muscle as your lower abs but you can initiate spinal movements by raising your hips instead of your shoulders. This exercise is the daddy of this type of movement! With an incline sit-up bench set to around 30-45 degrees, lie down with your head uppermost. Hang on tightly.

Bend your legs so your hips and knees are flexed to 90 degrees. Pull your knees towards your chest and lift your hips and lower back off the bench. Hold this top position for a second and then return to the starting position. On completion of the prescribed number of repetitions, move onto the next exercise.

For inch worms, stand with your feet together and your hands by your sides. Bend down and place your hands on the floor in front of you. Walk your hands forwards and away from your feet until you are stretched out as far as possible but do not allow your hips to sag downwards. Walk your feet in to meet your hands and then stand up. Perform another repetition in the same fashion and continue until you have completed the prescribed number of repetitions.

Saxon Side Bends

Named after Arthur Saxon, a famous German-born strongman of the early 1900s, this exercise delivers an awesome oblique workout. Take a dumbbell, medicine ball or a barbell and press it overhead – hold it in both hands with your arms fully extended.

With your feet shoulder-width apart, lean over to your left and then over to your right as far as you comfortably can. Continue alternating sides until you have completed the designated number of repetitions. Do not lean forwards or backwards or allow your spine to twist.

How to Fit the Core Workouts Into Your Week

Do Workout A early in the week and Workout B a few days later, never on consecutive days. Each workout only takes about 20-25 minutes, so you can add it to the end of your regular training session or do it on its own. Here’s an example:

• Monday: Upper body + Core Workout A
• Tuesday: Lower body
• Wednesday: Rest
• Thursday: Upper body + Core Workout B
• Friday: Lower body
• Saturday and Sunday: Rest or light cardio

Avoid doing a hard core workout right before heavy squats or deadlifts – you need your core fresh to protect your spine on those lifts. If you train legs and core on the same day, do your core work at the end.

How to Progress

Your core muscles adapt just like any other muscle, so you need to keep making these workouts harder. Once you can hit the top of the rep range on every set with good form:

• Add weight – hold a plate on the back extensions, use a heavier dumbbell for the walks and side bends, or a heavier medicine ball for the throws.
• Increase the distance on the waiter’s and farmer’s walks.
• Add 10-15 seconds to your planks.
• Slow down the lowering part of each rep.

Keep a simple log so you know exactly what to beat next week.

Easier Options for Beginners

Some of these exercises are tough. If you’re new to core training, start with these swaps and work your way up:

• Stability ball plank: regular forearm plank on the floor
• Waiter’s walk: farmer’s walk only, or a suitcase carry with one dumbbell
• 45 degree back extensions: bodyweight only, or bird dogs on the floor
• Cable Russian twists: a lighter weight, or a resistance band anchored at shoulder height
• Decline reverse crunches: reverse crunches on a flat bench or the floor
• Saxon side bends: a light dumbbell, or regular standing dumbbell side bends

Common Core Training Mistakes

• Only doing crunches. As we’ve seen, they only work one muscle. A complete core program trains every movement your spine can make.
• Training core every day. Your core needs rest to recover and get stronger, just like your chest or legs. Two hard sessions a week are plenty.
• Going light forever. Rotational and carrying exercises need real resistance to build strength. Add weight over time.
• Rushing the reps. Swinging and using momentum takes the work away from your core. Control every rep.
• Expecting a six pack from training alone. Core training builds strength and muscle – your diet is what reveals it.

Conclusion

Your core is far more than your six pack muscle. Train it in all three dimensions – bending, twisting, extending and bracing – and you’ll build a midsection that is strong, stable and protects your back on every lift. Make these two core workouts your weekly core strength routine, push yourself a little harder each time, and get your diet sorted. Your core will thank you – and so will your squat and deadlift.

Related:

• 7 Simple Exercises For a Stronger Core
• 5 Workouts For a Stronger Core
• Build a Stronger, More Powerful Core With the Ab Wheel Rollout