The Core: Ultimate Workout
You won't get ripped abs, better performance, or bigger lifts without a solid core.
By Keith Scott, A.T.C., C.S.C.S.
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All The Right Moves
Situps are fine, but these are the core exercises you really ought to be doing.
A steady regimen of multi-joint, freeweight exercises like the squat and deadlift should build your core along with the rest of your body, but these supplemental
core exercises are what you need to truly pass the plank test. Learn them all and cycle them in and out of your workouts from now on.
A1, A2 PLATE RAISES
Stand with knees slightly bent and hold a weight plate in front of your hips. Keeping your arms straight, slowly raise the plate in front of you until it's at shoulder level, and then lower it back down. That's one rep. Perform 2 - 3 sets of 8 - 12 reps, resting 60 - 90 seconds between sets. Make sure you keep perfect posture—shoulders back and chest out—the entire time.
B1, B2 ONE-LEGGED DUMBBELL ROWS
Hold a dumbbell in one hand and stand on the opposite leg. Keeping your lower back in its natural arch, bend forward at the hips until your torso is about 45 degrees to the floor. Row the weight to the outside of your chest, and lower it back down. That's one rep. Perform 2 - 3 sets of 8 - 12 reps on each side, resting 60 - 90 seconds
between sets.
C1, C2 SUITCASE SQUATS
Hold a dumbbell in one hand at your side and squat as low as you can, as if you were putting down a suitcase. Perform 2 - 3 sets of 8 - 12 reps on each side, resting 60 - 90 seconds between sets.
BONUS EXTRA
OVERHEAD SQUATS AND LUNGES
You can do these with either a barbell or dumbbells. Simply hold the weight at arm's length overhead and squat or lunge. Perform 2 - 3 sets of 8 - 12 reps, resting 60 - 90 seconds between sets.
ONE-LEGGED SQUATS
Raise one leg out in front of you and squat as low as you can. Perform 2 - 3 sets of 8 - 12 reps on each leg, resting 60 - 90 seconds between sets.
Keith Scott is a strength coach and injury-prevention expert.
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