How To Loose Belly Fat and Strength Your Core

When it comes to core, six-pack, eight-pack (genetic freaks), washboard, whatever you want to call it, your core is the show piece for any muscular physique. It is the eye-catcher for the opposite sex.
A muscular and well-defined core shows both strength and health. Both men and woman strive to have a strong, toned midsection, but very few of them ever achieve getting one. If you have been looking for the perfect program to get you the tight, strong core you always looked for, look no farther.
In this article, Tranquillity 360 Fitness Personal Trainer Malachi will run over the basic anatomy of what makes up the core, and a basic core workout program strengthen your midsection.
Diet and cardiovascular training will have to be in check for you to see your abs. This article will only focus on the training that goes into building and strengthening your mighty core.
The core is composed of four different parts. Below, we will discuss where each is located, what its function is in the body, and a couple exercises you can do to stimulate the muscle.

Rectus Abdominus

• Location: Covers the area from sternum all the way down to the pelvis bone.
•  Function: Pulls the upper torso to the hips
• Exercises: Crunch or Sit-up

Oblique

•  Location: Side of the waist.
•  Internal Obliques
• Transverse Obliques
•  External Obliques
• Function: Tilt and twist the torso
• Exercises: Side Bends and Decline Oblique Crunches

Intercostals· Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.

· Function: Elevation and depression of the ribs

· Exercise: Air Bike

Serratus· Location: Between front abs and lats.

· Function: Pulling of the scapula forward and around like in the motion of throwing a punch

· Exercises: Barbell Pullovers and Cable Crunches

Rep RangesThe core is made up of primarily fast-twitch muscle fibers. Fast-twitch muscle fibers are denser than their counterparts (the slow-twitch muscle fibers. Hence, hard, heavy, and explosive bouts of exercise will stimulate fast-twitch fibers a lot more.

This means that core training should be in the moderate rep range for best growth. No more endless reps of crunches and sit-ups like you've done in the past. Focus on sets in the 8-15 rep range.

Now that you understand which muscles make up the core, their function, location and the rep range needed to stimulate them, let's give you some workouts to help you get that strong muscular core.

All exercises should be performed in perfect form because bad form or habits you start now will follow you and will lead to lack of progress or injury in the future. Many, if not all, the exercises will be new to you.

Basic Core workout ProgramCrunches

3 sets, 12 reps (30 seconds rest)

Reverse Crunch
3 sets, 12-15 reps (45 seconds rest)

Air Bike

3 sets, 12 reps (30 seconds rest)
Frog Sit-Ups

3 sets, 12-15 reps (30 seconds rest)

Oblique Crunches

3 sets, 12 reps (30 seconds rest)

Dumbbell Side Bend
3 sets, 8 reps (30 seconds rest)

Conclusion

There you have it: strengthening workouts. For your core every 2-3 days. This workout sure will help you get that strong muscular core you are looking for. If you want to know more about core workouts and bespoke programs get in contact [email protected]

 

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