Last Updated on December 13, 2022 by MarcyPro
Whittle that waist down with these core-smashing exercises
Let’s face it—pretty much everyone wants a sleeker, sexier abdomen. Or more specifically, a nice set of washboard abs to flaunt around.
Unfortunately, fat tends to coagulate around the torso area the most. That means for most of us, keeping a tight looking core region is just a dream.
Turn that dream into an amazing reality with these five core-blasting exercises that will not only get your waistline smaller, but will also boost your metabolism through the roof!
#1 Single Leg Smashers
Stand with your feet in a classic lunge position—that means that they should be staggered with one foot at the rear and one foot in front of your torso.
Grasp a dumbbell in a double-handed grip (palms facing each other) above your head.
Bring the dumbbell down to just on the far side of your rear leg’s knee as you draw it up to meet your hands. Remember to keep your arms straight, and really concentrate on clenching your core muscles, especially those abs.
Bring that same leg back and touch the ball of your foot to the floor as you raise the dumbbell back to the position above your head.
These are not only great for your obliques and frontal abs, but also your shoulder and legs.
Do 18 – 22 reps and repeat for a total of 4 sets.
#2 Dumbbell Chest Jammers
Again stand in the classic lunge position, only dip down at the knees slightly more.
Grasp a dumbbell in each hand and spread your arms out to your sides at approximately hip-level. Your palms should be facing forward.
Concentrate on your chest and core as you bring the dumbbells forward in a scooping motion to meet at head-level.
Retract the “scoops” back to their original position at your sides.
Chest Jammers target your chest, arms, and entire core.
Perform 18 – 22 reps for 4 sets total.
#3 Plank Poppers
Get down into a plank position, only with your forearms resting on top of a bosu ball. Your forearms should be five or six inches apart with fists facing one another. Your body should form a perfect line from your shoulders all the way down to your heels.
Utilizing your upper body and core muscles, thrust your upper body up into the air and then land back on the bosu ball with your palms, keeping your arms straight but slightly bent.
Come back down to rest on your forearms as before.
These hardcore exercises with blast your core, chest, and shoulders.
Do 2 sets of 12 – 14 reps.
#4 Seated Curls and Crunches
Sit on the side of a flat bench and hold a pair of dumbbells at your sides with your palms facing upwards. Your knees should be bent and held together at joint 45-degree angles from the bench. Your upper body should likewise be leaned back at 45 degrees from the bench.
Try to hold your body’s angle as much as possible while performing bicep curls. Simultaneously draw your knees in towards your chest and contract your core muscles.
Bring the dumbbells back down to your sides and lower your knees back to their original position while keeping your legs together.
These are excellent for your core and biceps.
Perform a total of 3 sets of 10 – 12 reps each.
#5 Alternating Lunge & Punch
Stand with your feet staggered approximately 25 to 30 inches apart. Firmly grasp a pair of dumbbells in your hands, and hold them at shoulder height in front of your chest.
Shift your body forward into a lunge while simultaneously punching the arm which is opposite to your frontal leg, out in front of you. As you throw the punch, rotate your hand to that your palm is down when fully extended out.
Return your punching hand back to its position in front of your chest.
These exercises are great for not only your core region, but also your shoulders, arms, and legs.
Try doing 14 – 16 reps for a total of 3 sets.
Down to the Core
With these core-centric exercises, you’ll be able to shed that unwanted and unsightly layer of flab above your entire core area. Integrate these routines into your regular workout plans and just watch your waistline whittle away!
Be sure to check out Marcy Pro to see our wide variety of fitness equipment, including a wide array of Smith cages and other workout machines, and start burning those calories today!