This Article is About
core exercises
insulin levels
energy drinks
black coffee
crunches
energy levels
personal trainer
misconceptions
stubborn belly fat
workout
little bit
The 3 Best Core Exercises
Join 1000's of Authors at StreetArticles Today!

The 3 Best Core Exercises

As a personal trainer I tend to get a lot of the same questions over and over again and one very common question is what are the best core exercises for helping to lose stubborn belly fat and get six pack abs.

No matter how many times I hear this question I still enjoy helping clear up peoples misconceptions about this topic.

So before I give you my 3 best core exercises of all time I want to clear up one common misconception first.

Spot Reducing Fat Is Almost Impossible

I am sure you have heard this many times but some people still think they can crunch off that last little bit of stubborn belly fat.

This is simply not going to happen.

That stubborn fat is nothing more than stored energy and it's going to take more than crunches to burn it off.

Here are a few advanced tricks for getting rid of that last little bit of belly fat.

1.) Train In A Fasted State

This means you should not eat for at least four or five hours before training. This way your body is not using food energy for fuel and will start burning fat as an energy source during exercise.

Also, when training in a fasted state this means your insulin levels should be low to non existent and this means HGH, your body's natural fat burning hormone, will be free to do it's job.

Insuling and HGH can not co-exist together, so you either get one or the other, and HGH is your friend when trying to lose weight, not insulin.

Also, if you find that your energy levels are low when training in a fasted state, add about 200mg of caffeine 30-45 minutes before you workout. That should definitley give you the boost you need to give it your all during your training.

Just make sure the caffeine isn't from insulin spiking energy drinks. Either take a caffeine capsule or drink some black coffee.

2.) Sprinting Torches Fat

In my opinion and based on my experience over the last five years, nothing burns stubborn fat like sprinting.

I know it sucks and most people have not done a sprint since high school, but it is simply to effective not to ignore.

Just picture the physique of olympic sprinters like Usuan Bolt and Tyson Gay compared to the physiques of marathon runners.

It's no comparison as to who has the more impress looking bodies.

You can do sprint intervals on a treadmill very easily.

Simply sprint for 30 seconds followed by 60 seconds of active recovery and repeat that cycle for 15-20 minutes. That is a very effective fat burning, hormone releasing, metabolism boosting workout that only takes 20 minutes.

3.) Carb Back-loading

I absolutely love carb back-loading for burning fat and staying lean.

It is super simple.

Little to no carbs for breakfast, lunch and whatever snacks you might eat during the day, then load up on carbs at dinner and throughout the evening.

This keeps your insulin levels very low throughout the day, lets HGH do it's thing, and lets you have a big filling meal for dinner.

I highly recommend doing some additional research and checking out the benefits of carbback loading. It really is quite effective.

Enough fat burning advice, lets get into what you really came here for, the 3 best core exercises accordingly to yours truly.

I am going to list them, give a short description, but I highly suggest hitting up YouTube for a more detailed description of each exercise.

1.) Renegade Rows

This looks and sounds like a back exercise, but it engages your core to large degree.

I suggest using light weight and high reps to start and gradually working up to heavier weight and lower reps.

Start with 20-24 reps at a light weight and gradually work to 8-12 reps with a heavy weight.

2.)Hanging Knee/Leg Raises

This is my absolute favorite exercise for targeting the lower abs, but it really hits your entire core as well.

Start with doing hanging knee raises and work your up to hanging leg raises.

I prefer to do these on a pull-up bar, but you can use hanging arm straps as well.

Once you get really good at these, add a light dumbbell between your feet to really challenge your core.

3.)Dynamic Planks

Most people know what a plank is, but I find them very boring and a bit easy if your just doing a static plank.

So to make them more difficult and little funner you just need to add in a dynamic element.

What makes a plank dynamic is incorporating movement from the extremeties.

Some examples of this are adding in alternating punches, alternating leg lifts, bringing your opposite knee to your opposite elbow, or alternating rapidly from plank to push-up position.

You can also march forward and backward while in plank position or from side to side as well.

Those are my all-time favorite core exercises and if your not using these in your current training program, I suggest finding room for them.

They are tough, challenging, and might leave you a little bit sore, but I guarantee you will like the way your abs look after doing these for a few months.

I sure know I do.


Street Talk

No comments present
You May Also Like
3 Core Exercises For Women That Get Instant Results
Ladies, forget conventional core exercising. Forget sit ups, crunches, crazy plyometrics, or insane cardiovascular workouts. To get that sexy core you've always wanted, just use this one tool: The kettlebell! This tool will not only help you get the sexy core you've always wanted, but it will also transform your…
By: Vitaliy2 in  Health and Fitness  >  Womens Issues   Jan 19, 2013  
0
  Likes: 1

Why Do I Still Look Pregnant?
After you give birth many women have the misconception that they will look the same prior to getting pregnant. Unfortunately this is not the case. Although you will no longer be carrying the weight of the baby, placenta, and some fluids, you will still feel bloated and will still have…
By: Victoria De Leon in  Health and Fitness  >  Womens Issues   Mar 01, 2011  
0
  Likes: 3

Learning the Truth Of Six Pack Abs By Performing A Good Exercise
If you are one of those people who want to get rid of your lower belly fat, you most probably have the most number of several information on what to do. Hence, you might have already uncovered the truth of six pack abs that not too many people know about.…
By: Charles4 in  Health and Fitness  >  Exercise   Apr 18, 2012  
0
  Likes: 0

Body with a Six Pack Abs
If women have a beauty pageant contest where they get to flaunt their beauty, appeal, talent and intelligence, so do men through the body building contest. Scratch the intelligence and talent part but basically this is a contest where they get to flaunt their beautiful six pack abs, well sculpted…
By: Charles4 in  Health and Fitness  >  Weight Loss   Oct 05, 2011  
0
  Likes: 0

Abdominal Exercises for Back Pain
What are some of the core exercises that can be done to help with my running program? Probably the most basic exercise to help with your core muscles is the basic situp. Now if you have a tendency to have a lower back problem or are prone to lower back…
By: Steve37 in  Health and Fitness  >  Exercise   Dec 12, 2012  
0
  Likes: 0

The Truth About Abs Book | Review
The truth about abs book has been the most dominant weight loss product on the market for the last 2 years straight, revealing many secrets about weight loss and helping hundreds of thousands of customers every year. But how does this program differ to every other one out on the…
By: Hayden in  Health and Fitness  >  Weight Loss   Mar 11, 2012  
1
  Likes: 0

Lose Your Belly Fat the Natural Way
Are you getting tired of answering the question whether you are pregnant or not? Then you better think of ways on how to say goodbye to your belly fat. Flattening your bulging stomach is a tough job and some even gives up to that kind of idea. But why should…
By: Charles4 in  Health and Fitness  >  Weight Loss   Oct 04, 2011  
0
  Likes: 0

How to Lose Belly Fat for Free - 5 Proven Steps to Lose Belly Fat
It very common these days to see all kinds of adverts of how to lose belly fat. I have seen quite a few adverts on the vehicles, and what i have not been able to understand is if such people have miracle pills in those vehicles. And in the same…
By: Charles4 in  Health and Fitness  >  Weight Loss   May 06, 2011  
4
  Likes: 2

After Pregnancy Diet: 5 Amazing Foods That Build Muscle
Lets face it. After pregnancy diets or any diet in general can really make you think that your life is coming to a screeching halt. The truth is that you have to look at eating healthy more as a lifestyle change instead of a diet. Besides, who wants to be…
By: Nneka in  Health and Fitness  >  Nutrition   May 11, 2011  
0
  Likes: 1

Want To Live Longer? #12 The Sunshine Vitamin
You already know that Vitamin D helps in the absorption of calcium but it actually regulates the calcium and phosphorous levels in your teeth, your bones, and your blood. Just as the photograph shows, no matter where you are you need to go outside and have fun on a sunny…
By: Sister Kaite in  Health and Fitness  >  Diseases   Oct 22, 2012  
19
  Likes: 5

The Get Ripped Diet
Dieting is good and all, but does your diet really have YOUR goals in mind? I mean, some diets are for losing weight, others are for getting a healthy liver. Others still are for building up muscle and energy levels. There are many, many diets with many goals in mind.…
By: Chip Paulson in  Health and Fitness  >  Build Muscle   Aug 05, 2013  
6
  Likes: 3

Insulin Spiking Causes Midriff Fat Gain
When you eat a meal or snack the pancreas releases a hormone called insulin to breakdown our food into sugars so that it can be used by the body to feed the cells. If you eat high sugary or high fatty foods it will cause the pancreas to release large…
By: Gene in  Health and Fitness  >  Weight Loss   Jun 15, 2011  
0
  Likes: 4

Ten Natural Midriff Fat Burners
When you try to lose weight especially at the midriff area it is always best to eat foods that boosts your metabolism and these foods, we will call natural midriff fat burners. These foods have certain elements that kick-starts the metabolism and cause it to switch to the fat burning…
By: Gene in  Health and Fitness  >  Weight Loss   Jul 18, 2011  
0
  Likes: 1

Spinach for Weight Loss
Most people know that spinach is good for them. While you won’t gain muscles like Popeye the Sailor Man, you can reap a number of benefits from spinach. However, spinach can take you much farther than just adding a bit of nutrition to your diet. Studies have linked it to…
By: aidenofthetower in  Health and Fitness  >  Weight Loss   Jul 20, 2011  
0
  Likes: 2

The Key Secrets To Lose Belly Fat - Exercises And Diet
If there is one area most people are struggling with these days, is the issue of losing weight. Surely, no one would intentionally like to grow obese. If you would agree with me, obesity does not just come, you invite it, by the life style you have adopted. What do…
By: Charles4 in  Health and Fitness  >  Weight Loss   Apr 28, 2011  
0
  Likes: 0

Article Views: 1638    Report this Article