Strengthen your abs, core and back
3.6 (21 ratings)
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Strengthen your abs, core and back

Learn the exercises and routines to create strong abs, core and back. Also learn how to work up to your fist push-up!
3.6 (21 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
4,609 students enrolled
Last updated 9/2016
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Current price: $10 Original price: $50 Discount: 80% off
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  • 43 mins on-demand video
  • 1 Article
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Have a great ab and core workout routine
  • Be able to strengthen your abs
  • Get great abs, and have people compliment you about it
  • Do the exercises without needing a gym or equipment
  • Save money on not having to pay for a gym membership
  • Do the exercises at any time of the day when you have some downtime
  • Learn basic and advanced variations of the exercises which will make the course helpful for you when you start, and as you become better
  • Be more fit, stronger, and happier
  • You will look great
View Curriculum
  • Knowledge of the English language since all lectures are in English
  • Be able to perform basic physical movements that are shown in the course

In this course you will learn how to work out your abs and your core muscles around your abs, and the back.

Having strong abs and core will help you be better at sports, decrease back pain, have more control over your body in every day movements. Plus, you will just feel stronger and more confident as you move through your day.

No Need For A Gym

The course shows you how to sculpt your abs within just 15 minutes per day with a number of exercise and routine variations that will have your abs burning. You can do these exercises at home or in your office on one of your breaks.

Especially if you work in an office, you need to be mindful of keeping in shape and doing at least some physical activity. This course will help you do just that!

Start Improving Your Abs Today

Go ahead and sign up for the course, and begin strengthening your abs today! If you don't like the course, you can get a refund since all Udemy courses come with a 30-day money back guarantee so there is really nothing to lose.

Who is the target audience?
  • This course is for people who want to be more healthy
  • This course is for people who want stronger abs and core
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Curriculum For This Course
Ab sculpting course introduction
3 Lectures 05:00

Instructor and course introductions

Discussion of how to make your muscles appear nice and toned
Ab workouts
8 Lectures 09:44

In this part of the course, we cover basic crunches and sit ups. Crunches and sit ups are an essential part of your calisthenics ab exercise routine, and many of the more advanced exercises and exercise variations will build off the basic crunches and sit ups so it is important to get the correct technique for your crunches and sit ups.

Basic crunches and sit-ups

In this part of the training, you will learn the basic ab workout position that many of the additional ab exercises start from. If you create an ab workout routine, you can alternate many different ab workouts, and after each different exercise, you can come back to this basic ab position. This makes for a great ab routine because it never takes the tension away from your abs, and continues to stress the ab muscles.

Basic ab workout position

V-ups are a good ab exercise because it forces you to also work on your stability, and engages more of your core than the typical sit up or crunch. On the way up and down in your v-up, you must keep control of your body, and your whole core is engaged in the process of keeping things stable. When you start, do this exercise slowly so that you can focus on maintaining your stability on the way up and down.

Preview 00:47

Advanced v-ups are good ab exercises that give you a little bit more of a challenge than regular v ups.

Preview 00:48

Bicycle sit-ups are a great way to engage your core, and also work the side of your abs at the same time. This exercise builds on the basic sit up, and adds a twist at the end. The twist engages the side of your abs.

Bycicle situps to work the sides of the abs

Side sit ups are great to work the side of your abs. The side of your abs, give you an overall stronger core, more body stability, and overall strength. Beginners usually neglect the side of the abs, but it is a very important muscle group.

Advanced side sit-ups

Flutter kicks and scissor kicks are additional effective ab exercises that you can add to your ab workout routine. These exercises work the lower part of your ab muscles. This way you get your entire ab muscle group worked since we now have coverage of the upper abs, lower abs, and your side abs.

Flutter kicks and scisor kicks

How to put all the ab exercises we learned in previous tutorials into one great ab workout routine that will work your entire abdominal muscle group. If you put all these exercises together, it might make for the best calisthenic ab workout routine you can have.

Putting it all together into an ab workout
Back and core strenghtening
5 Lectures 07:34

The plank and different variations of the plank should be a part of any calisthenics workout routine. In this part of the training Joe shows how to do the basic plank which helps to make your back and core stronger. The plank also helps you to improve your balance.

Plank: the correct form

Advanced plank variations to add to your workout routine to help you strengthen your core and abs.

Advanced variation of the plank

The superman is a calisthenics exercise for the lower back. You should be careful when working out your lower back because it is easy to pull something since the back back be so sensitive. Nevertheless, this exercise is a good one to add to your workout routine as long as you are careful with it.

"Superman" exercises to strengthen the lower back

In this part of the course you learn how to work up to your first pull up if you are not able to do pull ups yet. There are two kinds of pull ups: where your hands are facing out and where your hands are facing in. The type where your palms are facing out is easier to do at first because your biceps are engaged. The pull up is one of the all time best calisthenics exercises because it works your back and arms in a natural way.

Preview 00:56

Doing pull-ups
1 Lecture 11:14

In this part of the training, Joe explains when you should stretch, how you should stretch, and whether you should stretch before a workout or after a workout. The answer is that you want to stretch before a workout and after a workout. The main difference is that you never want to stretch cold muscles. Before stretching, do a little bit of physical activity that is nice and easy. So you start with basic and simple exercises for a few minutes just to do a small warmup. After the small warmup, you stretch your muscles and focus on your joints like your ankles, knees, hips, shoulders, neck, and elbows. Joe shows how to loosen up the body from the upper body to the lower body. First he focuses on loosening the neck from side to side and then front and back. After that he loosens up his shoulders with small circles going forward and then going back. After that he does the cross-arm shoulder stretch. After that he loosens up the elbows by rotating them out and then in. After that he rotates the wrists side to side. After that Joe shows how to stretch the rib cage. After stretching the ribs, Joe shows how to stretch the hips, and after that he loosens up the lower back, then the hips, knees and ankles.

Basic stretch routine before you exercise
2 Lectures 09:46
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About the Instructor
Alex Genadinik
4.4 Average rating
3,798 Reviews
92,011 Students
108 Courses
Love helping you succeed: 90,000 students & 100 courses

3-time best selling Amazon author, creator of top entrepreneur mobile apps, and host of a popular business and marketing channel on YouTube.

I am the creator of the Problemio business apps which are some of the top mobile apps for planning and starting a business with 1,000,000+ downloads across iOS, Android and Kindle.

I am also an author of three business books (marketing to reach 1,000,000 people, on starting a business, and on the mobile app business).

I am also a business coach. On my apps and in my private coaching practice I have helped over 1,000 entrepreneurs. That means I can probably help you quite a bit as well.

My areas of expertise are mobile apps, software engineering, marketing (SEO and social), and entrepreneurship.

I created over 100 courses on Udemy with 90,000+ students by whom I am humbled and who I try to help any way I can!

Joey Zanca
4.1 Average rating
208 Reviews
16,915 Students
10 Courses
20+ years of boxing, kickboxing, MMA, and martial arts

Doing boxing and kickboxing since I was 4 years old. I currently work as a personal trainer and an MMA fighting trainer. I have trained a number of winning MMA fighters.

My experience:

10 years boxing

10 years kickboxing

10+ years martial arts

10+ years grappling

7+ years personal fitness trainer

5+ years MMA fighting trainer

Current Fitness coordinator for Title Boxing Club

Program Director for Mutant MMA