Super core workout with BRUTAL exercises to work the abdominals. These are a combination of core stability and hip flexor mobility training!
We LOVE training the core because the effects of that training go far beyond the physical appearance.
You could even argue that you cannot be a well-rounded athlete without a strong, mobile and stable core.
Having a strong bench press is nice, but that strength will be for no use if you haven't developed enough stability to produce power when you are NOT in the perfect alignment.
Without a strong core and stability, a strong bench press becomes weak unless there is a wall or a floor behind your back providing support.
You don't want to live in the one dimensional world where nothing is moving and everything is always perfectly supported because in the real world that is never the case.
Enter the 3D dimension where the most athletes live: you need to be able to produce power even when it's far from optimal to do so.
One of the main purposes of the core is to provide spinal and hip stability.
With a strong developed core you will be able to maintain your composure even when there is rapid movement involved. You will also be able to produce power from unfavorable postures.
Moreover, when it comes to everyday life, the core is one of the most important areas to be taken care of. Almost all back problems can be prevented with diligent preparation.
Your focus and where you aim determines the results you will get. We focus on performance in our training and all of our training programs because that's the way you can have the best of everything.
If your focus is purely on aesthetics which is a rather low resolution target, you may get some definition but often poor performance. If you focus on performance you will get both performance and aesthetics.
Here we have demonstrated an extreme core workout with some of the toughest abdominal exercises you can do. Browse here for easier abdominal workouts.
Air stepper is one of the hardest and most brutal core exercises you can do. Why? Because in order to do it right, you need to have a very high level ability to stabilize the core.
The reason why you have pulled yourself half way up (90 degrees) is to create a slight angle to your body.
This slight angle makes the air stepper extremely difficult: you need to stabilize your entire body while you are moving the legs up and down with control (working the hip flexors).
Keep the tempo under control and avoid arching the lower back.
90-90 FLUTTER KICKS AND KNEE RAISES
90-90 flutter kicks and knee raises are extreme exercises similar to the air stepper.
In the flutter kicks you are stabilizing even more and just doing small bouncy kicks with your legs. This will challenge your entire core and your hip flexors also need to work hard.
The knee raise is another real killer because it requires a great deal of mobility and stability to do it right. When you lower the legs, you cannot arch the back - you need to keep the core stable while only your legs are lowered down. Easier said than done!
ONE ARM LEG RAISES
In addition to training the core, one arm leg raises also work the grip and shoulders.
When you raise the legs, you need to keep the shoulder stable which can be gruelling for the many shoulder muscles.
Although this is primarily an abdominal exercise, you will also be hitting the obliques because the body naturally twists little to the side.
Basic two arm leg raises work and they should never go out of fashion. The beginners can do just knee raises whereas more advanced can do the same with straight legs.
The important cue is to keep the upper body as stable and as still as possible. All of the movement should come from the legs and lower abdominals!
Raising the legs to a 90 degree angle is enough because in order to raise them higher you would need to lean back or round the lower back.