Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!
Rectus Abdominus:
§ Location: Covers the area from sternum all the way down to the pelvis bone.
Oblique:
§ Location: Side of the waist.
Intercostals:
§ Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.
Serratus:
§ Location: Between front abs and lats.
*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.
Here are 3 sample workout plans for optimum results. Alternate each of these workouts every 3 days. Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.
Core Strengthening Workouts
Workout For: Men and Women
Muscles Targeted: Core - Rectus Abdominus, Oblique, Intercostals, and Serratus
Workout #1:
Cable Crunch – 30 seconds
15 seconds of rest
Side Bends – 30 seconds
15 seconds of rest
Crunches – 3 sets of 15
Reverse Crunch Curl – 3 sets of 15
Workout #2:
Barbell Twists – 30 seconds
15 seconds of rest
Bicycle Crunches – 30 seconds
15 seconds of rest
Crunches – 30 seconds
15 seconds of rest
Leg Raises, Laying Down – 30 seconds
Workout #3:
Frog Sit Ups – 30 seconds
15 seconds of rest
Toe-Touch Sit Ups – 30 Seconds
15 seconds of rest
Side Crunches – 30 seconds each side
15 seconds of rest
Reverse Crunch – 3 sets of 15 reps
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