Core Training For Beginners – Effective Ab Exercises and Routines

GUEST POST from Paul Vandyken

With the fitness culture becoming more popular and more people becoming aware of the benefits of working out, a large variety of people from different walks of life are now hitting the gym. Many of these people are looking for effective exercises and routines to train their abs in the hopes of developing a strong core or to get a six pack.


Unfortunately, what many don’t realize is that you can potentially injure yourself by performing exercises incorrectly or by choosing the wrong exercises. However, if you know what you’re doing and you do it the right way, you can achieve the result you’re after. Continue reading

Six Pack Abs Success!

I reached my goal of single digit body fat % with my abs visible without flexing!

My body weight dropped from about 214 when I started this plan a few months ago, to about 196 at the time of this video. Overall I was pleased with my fat loss progress while minimizing loss of lean tissue, especially since I just turned 42 y/o. It does take longer to reduce body fat % without losing significant amounts of muscle, but it is well worth it. By following the advice in these tutorials you can achieve similar results.

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Advanced Core Training for 6 Pack Abs

As I discussed in my previous “6 Pack Abs” tutorials, the key factors for revealing your abs are:

1) Training – MRT workouts, alternating high volume and high intensity training; and HIIT on an empty stomach.

2) Nutrition – Reduce carbs (especially high GI carbs and starches like most grains), avoid processed foods, include healthy fats and proteins, stay hydrated, watch your portions, track your caloric intake, and pay attention to peri-workout nutrition.  Check out my blog post on nutrition here =>  Nutrition Guidelines for 6 Pack Abs

A good full body training program (like the one I outlined in my previous tutorials) that will burn calories, increase your metabolism, and bring on the After-Burn Affect, along with an intelligent nutrition plan, will help you reduce body fat while maintaining your lean muscle tissue. This is the key to revealing your abs… fat loss through a solid nutrition and fat loss plan; core training alone does NOT reduce belly fat. Once you have been training for a while and have developed a decent strength base while improving your body composition, you will benefit from including some more challenging exercises for your midsection in your exercise routine to make your abdominals really “pop”.

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MRT Super-Set Program for Revealing Your Abs

In today’s post I will be continuing the tutorial series for my Pursuit of 6 Pack Abs. This time I want to share an outline of another Metabolic Resistance Training program I use for getting leaner. I previously introduced a circuit training program which I suggested using for about 3 weeks (Metabolic Conditioning Phase). Now it’s time to move on to the Metabolic Drive Phase which involves heavier weights and antagonist super-sets.

It’s a three day split, to be performed on alternate days. Perform 3 HIIT sessions per week as well, on your “off” days. Here are the videos for each workout:

Day One: Upper Push-Pull Horizontal Plane

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Nutrition Tips For 6 Pack Abs

As I mentioned in a previous blog post, I’m now in hot pursuit of obtaining the coveted six pack abs! Since the birth of my beautiful daughter (a little less than 3 years ago), followed by my quest to get back into competing in strongman competitions, I ended up getting a little soft around the middle. Over the last several months I’ve started to tighten up my nutrition again, and introduce a slightly different style of training, and I’m certainly getting leaner… but I still have a ways to go. But this time I am determined to get ripped! Chiseled! Shredded! I WILL get a 6 pack! Heck, I’m a fitness expert for crying out loud… I damn well should be in excellent shape!

So I hope you will join me on my journey to uncover the much sought-after “washboard abs” … starting with today’s post!

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Core Strength Exercises

Because all movement originates from the core, it’s important to develop a strong midsection before pushing yourself with other compound exercises and athletic movements.  First of all it’s important to recognize that your “core” is more than just your abs.  It includes all of the muscles in your torso that support the spine and midsection, including:

  • Rectus Abdominis. – The abdominal muscle group referred to as your “six-pack”.
  • Internal and External Obliques. – These run in opposite directions to each other and are on the abdomen and sides.
  • Transverse Abdominis (TVA). – This is the deepest layer of abdominal muscles that wrap around the waist, located underneath the obliques.
  • Multifidus & Erector Spinae. – The lower back muscles that support and rotate the spine.
  • Gluteus Medius, Minimus, & Maximus. – These are the butt muscles or “glutes”.

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