4 Methods to Gain levels Your Core Exercises


Best ab exercises for a strong core

Video taken from the channel: K’s Perfect Fitness TV


31 Hardest Ab Exercises Ever (DOWNRIGHT SCARY!!)

Video taken from the channel: ATHLEAN-X™


Scapular surgery for FSH muscular dystrophy

Video taken from the channel: FSHD Society



Video taken from the channel: CHRIS HERIA


The Four-Minute Advanced Level Ab Workout

Video taken from the channel: Bowflex


Top Five Ab Wheel Exercises

Video taken from the channel: Al Kavadlo


15 min EPIC AB WORKOUT CORE Level Up 108 Yoga Program

Video taken from the channel: Travis Eliot

4 Tricks to Level up Your Core Exercises. 1. GO SLOW. Slowing the tempo of your core exercises can make them surprisingly more difficult. And we’re talking more than just adding duration 2. INCREASE THE LEVER LENGTH.

Your muscles and bones act together as levers to create movement. Even if you. Tighten your core and move your shoulders back and down. Bend your right knee toward your chest and extend your left leg, lifting it a few inches off the floor.

Lift your left shoulder and upper. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can. For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders. 2.

In this video you are going to learn 4 core exercises for beginners that will help you build core strength. Click the link, take the core-type quiz: https://. Blog Home » Blog » 4 exercises to level up your design skills. 4 exercises to level up your design skills.

23 Maggio 2020; Raffaele Turci; Coffee time; My design journey started four years ago when I quit my job at a children’s sleep clinic to become a designer. I would read books about UX on my commutes to and from work. The core muscles stabilize your spine by preventing it from twisting or breaking and generate power to carry out various movements. So, everyone should strengthen their core with these 10 easy, no weights, at-home core exercises. Swipe up!

10 At-Home Core Exercises. Lie flat on back with knees bent and feet gripping floor. Lift hips up toward ceiling in bridge position, and place thumbs on ribcage with middle fingers on hipbones. Tilt pelvis toward ground. Reach your torso forward as you extend your right leg behind you.

Keep your standing leg slightly bent as your torso becomes parallel with the floor. Extend your arms overhead to help with balance. Grab onto a light cable or resistance band, stand in an athletic position, brace your core, and fully extend your arm.

Do not allow your upper body to dominate the movement, rather than your core muscles. If you are feeling your arms more than your core muscles, decrease the tension. Focus: Core stability How to Perform: Lie on your back and lift your knees to 90 degrees. Place a stability ball between your lower legs (near the knees) and press your hands and legs into the stability ball.

Engage the core and draw the navel toward the spine. Extend the arms and legs—the straighter the limbs, the more challenging the pose.

List of related literature:

Core stability exercises—core exercises that keep the spine in a static, or isometric, position—are better suited for teaching the body to resist movement and engage the inner core unit.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

For example, you might want to improve hip mobility to be able to do a deep squat, have the upper-body strength to complete 20 pushups in a row, or improve your aerobic conditioning in order to reduce the amount of time it takes to get your breath back after a really hard exercise interval.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

I provide seven core exercises to choose from that are fun but challenging.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

6) Begin easy proprioceptive and balance exercises: lift opposite leg, shift weight back and forth manually, toe tickle.

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

Theoretically, eccentric exercises should be used to train the yielding strength manifested during landing in parachuting, ski jumping, figure skating, or gymnastics.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

So stability exercises—like the ones seen here—are likely the best way to train your core.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

All these exercises require a high degree of core stability and body awareness for safe execution.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Begin the general warm-up with activities such asjogging, cycling, or rope jumping, then have the subject move on to a dynamic stretching routine consisting ofactivities that target the lower body (e.g., body-weight squats, squat thrusts, walking lunges, butt kicks, high knees, walking knee tucks).

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

(Examples of dynamic and static flexibility exercises that are appropriate for both warm-up and cool-down are presented in chapter 11.)The warm-up is also the perfect time to emphasize good posture, proper body mechanics, and breathing techniques during exercise.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Having a strong core is important, but the best way to prevent falling (and possible injuries from falls) is to include some of this training as you age.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Very nice video. Bty i want to reduce my waist. my waist is 37 inches, height is 5’9. Please give links of your best exercises videos to reduce my waist. Thanks

  • Travis! Way to bring it, yet again. I am thrilled you have such an online presence. Thank you for sharing your gifts & sharing this with friends now. You rock!

  • Doing the plank with the ab roller is the most dangerous exercise I have ever performed. I used proper form, and all was Ok on the first and second day. On the third day, I could hear and feel the ball joints in my hip slipping in and out of their sockets. I strengthened my core to no avail and proceeded to complete the exercise anyway. Needless to day, I am now walking around like a crab in heat for the past several days in excruciating hip pain. I am wary of returning to doing anything this strenuous with my back. How can I avoid such mishaps in the future?

  • This is to strengthen and tone your abs. Go to my channel homepage, and in the search box type, “burn fat” the workouts that show up will be great if you looking to burn belly fat. You really only need to train your abs 3 days a week.

  • Sweating at T-minus 5 minutes means it’s gonna be AMAZING. Then when you said navy seal… I knew it was time to strengthen that mindset! Love the powerful music! Great instructions!

  • This never gets old every time I do these abs, it hurts in a meaningful way and I feel accomplished, you are great at what you do. Thank you

  • Hi, i m from land of yoga INDIA… I really like your 15 mins ab workout… i practice on daily basis…. can u make 15-20 mins of 2-3 sets of flat tummy workout… btw you r doing so good ��

  • I already told you. even i was very sad since i workout well for abs but nothing was coming.

    Listen one of my friend working in fitness field suggested me this 7 secret food items to kill our jelly belly.

    if you are serious go for it now bit.ly/19Q7vOo?=klqfk

  • Awesome workout. Nothing compared to the 2 weeks or 30 days abs challenges I have done so far. I right away feel the burning after this particular workout. Thank you. Will do it daily.

  • THANK YOU so much Travis, this is the most efficient abs workout for me. I’m so impressed, now I have a strong core, a better posture and it’s just the second day!

  • My sister and I have been enjoying Travis ‘s classes so much. We find it very powerful and effective. Since the quarantine, I have converted my sunroom into the yoga room. I have use the space heater and humidifier to practice our yoga. My sister and j have been practicing hot yoga for seven years, we love the heat! I give it a ��.

  • Come on bro. Made this video to show off, not to help anyone get in shape. Lol. If anyone can do those pull ups they’re already in pretty good shape. I thought at any moment you were gonna do one while holding a lawn chair.

  • Holy hell. Great workout. I really appreciate a fit model and not an Uber shredded steroid freak. Abs still pumped after five minutes!

  • Too complicated! Only the simple ab exercises work without risk of unnecessary strains. Intensity and constant consistency always delivers. No disrespect to Jeff.

  • I like this video but still feel his beginner is adept he need to go further for beginners a video to work up to the beginners stage of this video

  • This is great! I’ve been doing it a few times a week for about three weeks and I’m linking the results! Thank you!! The toughest is the rotating plank but is getting easier. ��

  • This fool hairy chest, smile while calming talking about abs wheel and in the middle of the hood, it’s kind of weird. I’m gonna jump to the next video.

  • Looking forward to trying this. I believe the best core work should be mixed with increased mobility in general…the ‘flow style’ is goals.

  • Thank you so so much for this fantastic core session, the quality, the sequence, the music, the words of encouragement and challenge are just perfect. Ive never ever found a core routine Ive enjoyed, but this one I love and find so effective. I look forward to that fire of transformation every time! Thank you ��

  • I was too scared by the music to go back in the basement to work out. Thanks!!! Not I don;t work out any more…. Pull your pants up Jeff!!!

    Thanks for your video about the abbs please make a video for formarm extreme workout and one more video for extreme veins for arm like Frank McGrath.
    Thanks in advance.

  • The music along with the workouts really freaked me out to even perform these. These look pretty intense and scary. But going to give a few of them a go though. Let’s see how I fare.

  • What stands out about this vid to me how SHORT it was. It was over before it started, the message was delivered without a bunch of filler!

  • I came across this abs exercise this morning after my morning meditation. I like it! it was a little challenging, but I think that just what I need to get to the next level of my physical fitness. Thanks.

  • I love it because it’s easy to do, and fun, yet challenging for my body. I did the first round advanced but on the second I could not! Thank you Bowflex

  • Eh to comments on standing ab rollout here. Almost any intermediate gymnast at level 5 and above (starting HS level) male or female can touch their chin or nose, hold it a few times.

  • You are the only one I see on here doing the ab wheel correctly…been doing it for 20 years…mostly every one else is doing it incorrectly

  • Simply amazing! Always hated to workout, started doing yoga in the last months, discovered this video and it just fitted perfectly for me. And as ive read the comments, for other too. Many comments express what I see and feel in this video, the quality workout, the music, phrases of encouragement, the simplicity going directly to the point. Awesome! Thx, regards from Brazil ����

  • Started this yesterday. Today day 2 only 106 more days to go….. hands down one of the best ab workouts especially for those like me with lower back problems. Regular Pilates core always hurts my lower back and I get lower back pain during regular yoga practice. A proper core and very well worked abs for me make a huge difference and it’s hard not to stick to a 15 min proper ab workout. Everyone has 15 mins in their day if nothing else! Thanks for this!!

  • I do different of those work out every day 30minute every morning i have seen my body changes in just two week itry to do it st different level those of 5 then 10 min then a 4min one this really love it keep give us more and more

  • When the student is ready…..no coincidence this video came up. I use the figure eight/infinity/ellipsis all the time. Grateful grateful grateful. No coincidence: I am a survivor of “several”….near death experiences. Grateful grateful grateful. Thank you!

  • I’m hardcore gymer doing it from last 4 years n devloped well noticable aesthetic muscles, but I could not perform any of the exercises shown by you man..normal pull ups are easy but these are just next level or u can say last level workout…now installed pull up bar at my home and trying to follow it…..in lock down period at Canada…u gotta amazing skills Buddy.

  • First I thought you talk too much.. and started avoiding the workouts.. but hey all you mean is sense and motivation.. now enjoying thoroughly. Look forward to spend my mornings with you Travis. God bless.

  • Okay very impressive but what about dragon flag horizontal scissors… Alternating between the hand holding ur body every 4 scissors crosses…
    And the free hand must touch the foot that goes to her side every cross…
    AnD tHeY aRe NoT yOuRs!¡!

  • Best core/abs muscles workout I’ve ever done:D fantastic, the exercises, the music, your coaching, just brilliant! I was completely consumed by the fire:D Thanks for sharing, you rock, thumbs up!

  • 0:32 rollback plyo planks

    0:38 OBB 1 arm rollouts

    0:44 OBB knee tucks

    0:49 OBB corkscrews

    0:53 weighted planks

    1:00 plate plank twists

    1:04 PB wall plant crunches

    1:08 1 arm hanging leg raises

    1:15 hand plant planks

    1:18 L-sit scissors

    1:21 get-up thrusts

    1:28 eccentric slides

    1:33 1 arm posted leg raises

    1:40 dragon thrust twists

    1:45 ab wheel jackknifes

    1:50 slashers

    1:56 double slashers

    2:00 single leg spirals

    2:05 serpentine slides

    2:10 weighted windshield wipers

    2:16 russian plyos

    2:22 folding flags

    2:30 pendulum of pain

    2:36 acsension twists

    2:45 banded circle crunches

    2:50 oblique obliterators

    2:53 dead man’s planks

    3:01 dead man’s climb

    3:07 crucifix climbers

    3:11 knee-ins

    3:17 carry coil planks

  • OMFG when you performed that standing abb wheel exercise, and with perfect form, my finger uncontrollably hit that subscribe button.��������

  • I love this ab workout. I do it everyday. It’s actually really calming. Love this music as well and his words are so amazing. Wish there were more short ones like this. Or even a bit longer.

  • Yes i mean it. even i was very sad since i workout well for abs but nothing was coming.

    And My international body building trainer also recommended this 7 food elements to kill your fat belly.

    you can see it here bit.ly/18b6Wgb?=snyfs

  • Thank you for these exercises! I’ve been getting more advanced in training and abs have become boring at times. These really spice things up.

  • I’m determined to do this workout everyday. The 1st and 2nd days were HARD but by the 3rd I didn’t need as many breaks and I could feel it in different areas of my core. Greater range of movement. BTW great production! Music, lighting, the whole thing.

  • helo this excercises are too good..
    could you plz suggest some excercises for back pain.
    i am suffering from back pain since 3 months..
    plz help

  • Thank you for this workout. I love your workouts. I’ve been doing alot of them for two months. I’m definitely beginning to see some good results.

  • Hope you enjoyed this video…Get 3 FREE Transformative Classes (Power Yoga, Yin Yoga, and Meditation) with Travis Eliot…Click HERE!

  • o ty, i thut abs workout cud b done everyday ty, yes cardio wit abs alternate, i also do little weght training, im a beginner, used to do abs a lot, never done plank but, wow n feels great, now what i need is, help me wit good diet pls, ty, i know eating right is vital if u want to hae a god body, i’m 36, is it too late to do body building ty

  • I thought i had good abs—but the first 2 exercises nearly killed me—cldnt keep legs up and crunch/twist at same time—so this is a workout i have to master—challenge accepted ��

  • No more than 1 hour per day. Just give it your all for that time. And stay active through the rest of your day. No need to overtrain and your body needs time to rest and recover.:)

  • Jef can you still do all of these exercises?

    I’ve been doing your 6,7 and 8 min ab videos for 2 months now and waiting for the next one to come out. Please make a new one that incorporates some of these difficult ones as i’d love to it.

  • Who is currently trying to master the chin up hold? I could use some advice ✌��
    I’m literally 2 fingers away to have it (certainly for milliseconds and shaking like a goat but, still ��)

    Good luck for anyone who’s trying to master any of those sick exercices though

    PS: this is some everlasting really good content you’ve made here and you continue to do so. Thanks a lot man, from France

  • I would recommend to train your abs 3-4 times a week. If you do conditioning every day, than you will want to alternate muscle groups so you don’t over train and you give you muscle time to repair and recover. I prefer to alternate conditioning days with cardio days. That’s the best balance for me.

  • Sounds like you need to strengthen your neck flexors. Check out my video on how to strengthen them. Search for “Strengthen Your Neck Flexors” on our channels homepage. This will help!

  • love these workout videos! you have an amazing body and are a great fitspo to me:) I would love to see some more recipe and healthy eating videos. xx