First and foremost, why is working on your core so important? “If you’re active and trying to get into shape, starting with a strong core would be ideal! All of your strength starts there,” Smith says, “When you do a squat, bench press, standing curls, or any motion you can think of, you pull from your core in almost every situation. It’s the home for your strength!” If you’re just starting out on a fitness journey and trying to get stronger, spending more time on your core is a great way to build strength all over the body. It all connects!
One important part of building a strong core that you may not realize? Cardio. “A lot of people are so unaware that cardio is very important along with building the core, solely because they don’t like running!” Smith says, “If you want significant gains and a dynamic core and don’t want to wait for years to see results in your core, you have to add that cardio!”
To quickly and effectively target the core, Smith recommends what he calls a heart pumper, or a quick circuit with different variations for the entire body. Doing quick circuits with short breaks like this essentially tricks the body and forces your muscles to grow with a lot of volume. “Beating that core with ab motions and cardio really enhances your results and eats away at not only the fat that’s covering your abs but your entire body!”
Smith recommends five rounds, 40 seconds each, nonstop. “If need be, give yourself about 10 seconds and jump right back in it. The key is to keep your foot on the throttle. Once you find some momentum, try to ride it through the entire circuit!”
Heart Pumper Circuit
Alternate Knee Touches-in
Instructions: In push-up position, bring each knee mid way to the center of your body, to meet your opposite hand midway for a quick knee tap, and reset back to starting position! And then you alternate with each leg and keep it going with a good rhythm. Remember to keep that butt low at 6 inches above the ground!
Gorilla steps
Instructions: From the push up position, you want to step forward with your right foot on the right side of your body, placing it as close to your right hand as possible, while keeping your left leg as extended as possible. While squeezing that core, quickly tap your foot by your hand and back to starting position. Alternate for both legs for 40 seconds. You want to do this one immediately after the first one!
Burpees
Instructions: Start with your feet width apart, dropping down to the ground with control (not slamming against the ground) popping right back up to a full body stand, really push the hips out at the top when you stand, and squeeze that core! Find good momentum with these and focus. These will be 40 seconds also.
Do this circuit, 40 seconds each, for five rounds, for a quick way to target your core and other parts of the body as well! Finding a balance between strength training and cardio is crucial for not only burning the fat that’s hiding your abdominal muscles, but also strengthening them to begin with.