STOP DOING CRUNCHES || 5 Exercises for a 6 pack |
4.2 (3 ratings)
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STOP DOING CRUNCHES || 5 Exercises for a 6 pack |

5 Of The Best Core Exercises You Should Do Everyday
4.2 (3 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
14 students enrolled
Created by Luis Suarez
Last updated 8/2019
English
English [Auto]
Price: $24.99
30-Day Money-Back Guarantee
This course includes
  • 30 mins on-demand video
  • 2 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • You will learn the proper FORM of 5 of the BEST CORE exercises you should do everyday
  • Build a six-pack while easing lower back pain and strengthen at the same time.
  • Progressions and regressions of each exercise so you can start at your level of fitness from Beginner to Advanced
Requirements
  • No equipment or weights necessary
  • Commitment to an exercise routine
Description

Your core is the FIRST thing you should focus on before you start any weight loss or muscle building program. Yet many people don't know the proper FORM for core exercises or what a real core exercise consists of. That is why I put this together.

What is your core? Your core are all the muscles that surround and protect your spine. It goes beyond the 6 - pack muscles.

By working on your core, your 6- pack will come.

Why your core? Well, your core helps prevent injury and recruit the right muscles in and outside the gym. This video series is your foundation to building the physique you want from the inside out.

A strong core is essential for -- not only giving you the abs or trimmed mid-section many want -- but also for building a well developed balanced physique. It is also an important first step before moving on to complex movements like the squat, deadlift, pushup or the pull-up.

I created this tool because, just like you, I didn’t know how to start or even progress my current core exercises when I began my journey.

By the end of this course you will have learned

- The 5 best core exercises you should do every day

- Beginner, Intermediate, and Advanced levels for each exercise

-  Plus 3 workout plans and a calendar

- A BONUS of my " Jumpstart Your Core E-book" Use it as a quick access reference to this video course.

Who this course is for:
  • Anyone wanting washboard abs without hurting their lower back
  • Those suffering from tightness, stiffness, soreness and day to day aches from increased sitting and/or decreased activity.
Course content
Expand all 24 lectures 30:12
+ Introduction
2 lectures 01:27

Your core is the FIRST thing you should focus on before you start any weight loss or muscle building program. Yet many people don't know the proper FORM for core exercises or what a real core exercise consists of. That is why I put this together.

What is your core? Your core are all the muscles that surround and protect your spine. It goes beyond the 6- pack muscles.

Why your core? Well, your core helps prevent injury and recruit the right muscles in and outside the gym. This video series is your foundation to building the physique you want from the inside out.

A strong core is essential for -- not only giving you the abs or trimmed mid-section many want -- but also for building a well developed balanced physique. It is also an important first step before moving on to complex movements like the squat, deadlift, pushup or the pull-up.


When I first started my fitness journey, I didn't know what to do or how to lift properly. I injured myself which still affects me to this day. Looking back, this would have been prevented if I had access to some sort of guide.

And that was the inspiration to developing this program, I want to give you the  exercise foundation I wish I had when I started.


Please download the Jumpstart your Core E-book (attached) as a *Supplementary Material *. Use it as reference at the gym. You will also find your 3- week workout calendar at the end of the book.

Preview 00:41
How to take full advantage of these videos
00:46
+ Exercise #1 The Hollowbody
2 lectures 01:43
  • Learn the #1 Core exercises every Gymnast and Crossfitter is doing to get rock-solid abs.

  • It’s a foundational exercise many gymnasts learn and others ignore. It involves bracing your abs and creating total-body tension. Once mastered, It will translate into doing other positions with greater quality like pushups, jumping rope, handstands etc. If you learn this move you will be stronger in everything.

The Hollowbody: The #1 Core and Ab Exercise
00:32

Level 1:

If the lower back comes off the floor, hold both legs perpendicular to the floor and hold. Hold for 30 seconds. Rest for 30 seconds. Repeat 5 times.

Level 2:

Lower legs to a 45 degree angle. Hold for 45 seconds. Rest for 30 seconds. Repeat 5 times.

Level 3:

Lower legs to a 45 degree angle or 1 inch off the floor. Hold for 60 seconds. Rest for 30 seconds. Repeat 5 times.

How to do the Hollowbody ( Levels 1,2, and 3)
01:11
+ Exercise #2 The Deadbug
4 lectures 03:23
  • Not many know this exercise it which is cool because now you do!

  • This exercise engages your DEEP Intrinsic core and pelvic floor muscles that help protect your spine while your limbs are moving. This will help stabilize your core which will assist you in daily activities like carrying groceries and lifting heavy barbells during bicep curls.

The Deadbug: Learn to ENGAGE your DEEP core muscles with this exercise
00:26

Level 1 Workout:

Keep your knees at table top position. Only extended one arm back at a time, alternating. Do 10 repetitions by alternating each arm only. Rest 30 seconds. Repeat 3x.

Level 1: Deadbug
00:43

Level 2 Workout:

Knees bent. Tap the floor with heel. Alternate. Do not extend the knee fully.  Do 10 repetitions on each side. Rest 30 seconds. Repeat 3x.

Level 2: Deadbug
00:45

Level 3 Workout:

Extend opposite legs and arms. Lower back must stay on the floor. Alternate each opposite limb. Do 10 repetitions on each side. Rest 30 seconds. Repeat 3x.

Level 3: Deadbug
01:29
+ Exercise #3 The Lower Leg Raise
4 lectures 01:41
  • The leg raise is a perfect exercise for the neglected lower abdominals and hip flexors. Regular performance of leg raises helps:

    • Strengthen the pelvic floor muscles.

    • Strengthens weak and tight hip flexors.

    • Can help reduce lower back pain.

Lower Leg Raises: Demanding stability and strength
00:27

** KEY TIP: focus on doing the lifting with your lower abs rather than solely your legs**

Level 1 Workout:

Slowly bring the legs to 45 degree then bring them back up. Do 15 reps, 3 times.

Level 1: Lower Leg Raise
00:23

Level 2 Workout:

Slowly bring the legs to 1" off the floor then bring them back up. Do 15 reps, 3 times.

Level 2 : Lower Leg Raise
00:20

Level 3 Workout:

Slowly bring the legs to 1" off the floor pause for a second then bring the legs and hips back up.

Level 3 : Lower Leg Raise
00:31
+ Exercise #4: Superman Walkout
4 lectures 03:20
  • The superman walkout is the daddy of the plank. It teaches you how to protect your spine while your limbs are away from your body. Oh, and it also works on building shoulder stability which is the foundation to building strong defined shoulders.

The Daddy of the plank
00:30

Level 1:

Hold the plank position for 45-60 seconds. Rest. Repeat three times.

Level 1: Superman Walkout
01:03

Level 2:

From plank position walk your hands out and hold for 20-30 seconds. Repeat three times.

Level 2: Superman Walkout
00:58

Level 3:

From plank position, walk your hands out, return to starting position then repeat 10 times. Do three rounds.

Level 3 : Superman Walkout
00:49
+ Exercise #5 : Alternating V-Up
4 lectures 02:55
  • Alternating V-ups put everything together. You will work on keeping your lower abs on the floor, work on your transverse abdominis aka " the corset" abdominal muscles that help give you defined obliques.

Get obliques and a slimmer waist with.
00:35

Level 1:

Do 15 repetitions as instructed above. Repeat three times.

Level 1 : Alternating V-up
00:53

Level 2:

Hold at the top for 2 seconds and come down SLOW for 3 seconds. Do 10repetitions on each side. Repeat three times.

Level 2 : Alternating V-up
00:38

Level 3:

Do level 2 but the bottom leg needs to be straight (right picture) Do 10 repetitions on each side. Repeat three times.

Level 3 : Alternating V-up
00:49
+ WORKOUTS!! Beginner/ Intermediate/ Advanced
3 lectures 06:15

Beginner Workout (Level #1)

1. Hollowbody Hold

If the lower back comes off the floor, hold both legs perpendicular to the floor and hold. Hold for 30 seconds. Rest for 30 seconds. Repeat 5 times.

2. Deadbug

Keep your knees at table top position. Only extended one arm back at a time, alternating. Do 10 repetitions by alternating each arm only. Rest 30 seconds. Repeat 3x.

3. LowerLeg Raise

Slowly bring the legs to 45 degree then bring them back up. Do 15 reps, 3 times.

4. Superman Walkout

Hold the plank position for 45-60 seconds. Rest. Repeat three times.

5. Alternating V-ups

Do 15 repetitions as instructed above. Repeat three times.

Beginner Workout
01:40

Intermediate Workout (Level #2)

1. Hollowbody Hold

Lower legs to a 45 degree angle. Hold for 45 seconds. Rest for 30 seconds. Repeat 5 times.

2. Deadbug

Knees bent. Tap the floor with heel. Alternate. Do not extend the knee fully.  Do 10 repetitions on each side. Rest 30 seconds. Repeat 3x.

3. LowerLeg Raise

Slowly bring the legs to 1" off the floor then bring them back up. Do 15 reps, 3 times.

4. Superman Walkout

From plank position walk your hands out and hold for 20-30 seconds. Repeat three times.

5. Alternating V-ups

Hold at the top for 2 seconds and come down SLOW for 3 seconds. Do 10repetitions on each side. Repeat three times.

Intermediate Workout
02:03

Advanced Workout (Level #3)

1. Hollowbody Hold

Lower legs to a 45 degree angle or 1 inch off the floor. Hold for 60 seconds. Rest for 30 seconds. Repeat 5 times.

2. Deadbug

Extend opposite legs and arms. Lower back must stay on the floor. Alternate each opposite limb. Do 10 repetitions on each side. Rest 30 seconds. Repeat 3x.

3. Lowerleg Raise

Slowly bring the legs to 1" off the floor pause for a second then bring the legs and hips back up.

4. Superman Walkout

From plank position, walk your hands out, return to starting position then repeat 10 times. Do three rounds.

5. Alternating V-ups

Do level 2 but the bottom leg needs to be straight (right picture) Do 10 repetitions on each side. Repeat three times.

Advance Workout
02:32