60 DAY CORE CHALLENGE
With a ripped / toned mid-section continuing to be high on so many peoples wish list, '30 Day Abs Challenge' workouts are gaining popularity.
However, due to the limited exercise selection within the vast majority of these 'challenges', and the fact that progress seems to be measured simply by increasing the number of repetitions, I strongly recommend that you steer clear of these!
As with most things, quality is much better than quantity; performing two hundred+ sit-ups certainly isn't the answer, this will simply shorten / tighten hip flexor and quadricep muscles together with strained and damaged lower back / erector spinae muscles.
I always recommend a more structured, complete, 'core challenge'; one which doesn't just rely on forward flexion (sit-ups & basic crunches) and isometric (plank) exercises.
To ensure you develop your entire core you must cover mobility, stability & strength utilising the 3 planes of movement - sagittal, frontal & transverse; and different directions of movement - isometric, forward flexion, extension, side flexion, rotation and exercises which combine 2 or more of any of these movements.
With this in mind I have chosen the below selection of exercises.
There are many more bodyweight core stability exercises to choose from, and even more which utilise different pieces of equipment e.g. suspension trainer, medicine ball, ab wheel, resistance band etc, but these are my preferred core exercises.
A little bit about
Core Stability:
Core stability
training targets the muscles deep within the abdomen which connect to the
spine, pelvis and shoulders, which assist in the maintenance of good posture
and provide the foundation for all arm and leg movements.
Good core stability
can help to maximise performance and prevent injury. Power is derived from the
trunk region of the body and a properly conditioned core helps to control that
power, allowing for smoother, more efficient and better co-ordinated movement
in the limbs. Well conditioned core muscles help to reduce the risk of injury
resulting from bad posture. The ability to maintain good posture helps to
protect the spine and skeletal structure from extreme ranges of movement and
from excessive or abnormal force acting on the body.
There is a long
list of muscles associated with core stability. However, the most commonly
associated ones are:
Rectus abdominis: 1 flat sheet of
muscle from your ribs to your pelvis, located along the front of the abdomen,
its left and right halves are separated by a strong tendonous sheath known as
the linea alba, bringing about the “six-pack” appearance.
Erector Spinae: a group of 3
muscles located the entire length of the spine.
Tranverse abdominis: the deepest of
the abdominal muscles, they wrap left to right across the mid-section like a
muscular sash.
External Obliques: the outermost
muscles fibres of the trunk, located to the side of the rectus abdominis.
Internal Obliques: located beneath the
external obliques, running at approximately right angles to them.
Hip Flexors/Illiopsoas: (primarily the psoas major and iliacus): located from your lower spine and pelvis, and attaching to your thigh
bone (femur).
Gluteus Muscles (primarily maximus, medius and minimus): one of the largest and strongest muscle groups in the body. Located
around the pelvis and attaching to the back and side of the thigh bone.
As I mentioned before, the best results come from workouts which are based on the quality of each and every repetition; not simply the quantity. Therefore, even if you are familiar with any number of these exercises, and currently perform more repetitions than has been prescribed, I want you to stick to the number of repetitions stated in the plan.
If you do find that I have prescribed less repetitions than you currently perform, then I want you to concentrate on the contraction component of the exercise, hold each contraction for longer, and place more stress on the working muscles.
The only exception to this is the Body Plank and Raised Leg Body Plank.
If you currently perform these isometric exercises for longer than is prescribed then please count your current hold time as week one, day one. Then simply follow the 30 days adding the extra seconds.
For example: if you currently hold the Body Plank for 1 minute then you will perform 1 minute on week one, day one, instead of the prescribed 20 seconds. Day two you will increase the hold time to 1 minute and 2 seconds, day three 1 minute and 5 seconds and so on.
Both of my 'Core Challenges' require a '2 on-1 off' workout days-rest day formula; Therefore, you must perform just 2 days consequtive workouts, then have one rest day, before performing the same core workout for another 2 days and so on.
The core muscles are strengthened and developed through 'overload' created using realistic repetition increases, and stresses with subtle exercise changes/difficulties.
Perform each of the 4 exercises, one after the other, with only 10 seconds rest in between each exercise.
Once you have completed all four exercises, this counts as 1 set; rest for 1 minute before performing the same 4 exercises for a second set.
Each 30 Day Core Challenge is divided into 2 x 15 day periods.
You must perform each set of 4 exercises for 15 calender days then move onto the next progression for a further 15 calander days.
DAY 1 DAY 2 REST DAY DAY 4 DAY 5 REST DAY DAY 7
DAY 8 REST DAY DAY 10 DAY 11 REST DAY DAY 13 DAY 14
REST DAY DAY 16 DAY 17 REST DAY DAY 19 DAY 20 REST DAY
DAY 22 DAY 23 REST DAY DAY 25 DAY 26 REST DAY DAY 28
DAY 29 REST DAY
s = seconds
r = repetitions
e.l. = each leg
e.s. = each side
If you are unsure of how to perform any of the exercises listed below you have 2 options.
1: please see my other blog, which contains a video of myself demonstrating how to perform each exercise in the order which it is listed
2: send your email address to glen@gtpersonaltrainer.co.uk and I'll email you the full '30 Day Core Challenge' which includes Start and Finish images, with detailed step-by-step exercise instructions underneath each image.
30 Day Core Challenge One
Body Plank:
20s / 22s / 25s / 28s / 30s / 32s / 35s / 38s / 40s / 42s
Basic Crunches:
6r / 8r / 10r / 12r / 14r / 16r / 18r / 20r / 22r / 24r
Hip Raises:
10r / 12r / 14r / 16r / 18r / 20r / 22r / 24r / 26r / 28r
Back Extensions:
10r / 12r / 14r / 16r / 18r / 20r / 22r / 24r / 26r / 28r
Raised Leg Body Plank:
42s / 44s / 46s / 48s / 50s / 52s / 54s / 56s / 58s / 60s
Oblique Crunches:
5e.s / 6e.s / 7e.s / 8e.s / 9e.s / 10e.s / 11e.s / 12e.s / 13e.s / 14e.s
Raised Leg Hip Raises:
22r / 24r / 26r / 28r / 30r / 32r / 34r / 36r / 38r / 40r
Straight Arm Back Extensions:
10r / 12r / 14r / 16r / 18r / 20r / 22r / 24r / 26r / 28r
Once you have completed the above 30 day Core Challenge then push on with the below progression.
30 Day Core Challenge Two
Body Plank 'Jacks'
20r / 22r / 24r / 26r / 28r / 30r / 32r / 34r / 36r / 38r
Reverse Crunches
15r / 17r / 19r / 21r / 23r / 25r / 27r / 29r / 31r / 33r
Single Leg Hip Raises
10e.l / 12e.l / 14e.l / 16e.l / 18e.l / 20e.l / 22e.l / 24e.l / 28e.l / 30e.l
Supermans
10e.l / 12e.l / 14e.l / 16e.l / 18e.l / 20e.l / 22e.l / 24e.l / 28e.l / 30e.l
Body Plank 'Spidermans'
5e.s / 6e.s / 7e.s / 8e.s / 9e.s / 10e.s / 11e.s / 12e.s / 13e.s / 14e.s
Alternate Leg Jack-Knife Crunches
5e.l / 6e.l / 7e.l / 8e.l / 9e.l / 10e.l / 11e.l / 12e.l / 13e.l / 14e.l
Overhead Side Bends
5e.s / 6e.s / 7e.s / 8e.s / 9e.s / 10e.s / 11e.s / 12e.s / 13e.s / 14e.s
Supermans with Crunch
5e.s / 6e.s / 7e.s / 8e.s / 9e.s / 10e.s / 11e.s / 12e.s / 13e.s / 14e.s
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
