Selen Dar

Muscle-Building Workout and Diet


hey what’s up muscle and strength coach
Myers here and I’m here today to talked about one my favorite subjects and
that’s core strength now I can’t tell you how many times I’ve seen guys that got
that toned six-pack but their abs are weak
most guys have a fundamental misunderstanding of how to train their
abs we’re not just going to do things that are going to target one area and
just try to tone the abdominals we’re going to try to build strength and power
across the entire midsection so today I’m going to show you 10 of my hardest
core exercises that’re going to put you to the test okay the first exercise
we’re going to start with is the weighted plank now I love the plank in
general it’s my favorite core exercise because it engages all the muscles in
the core and really helps to build stability now by plate loading it you’re
going to be able to really put your strength to the test not just build
endurance in the core if you want to have a strong squat a strong deadlift
you better have a strong stable core the second of my most challenging core
exercise is the ring layouts now the most important thing to keep in mind on
this and many other of these exercises is to really keep your abdomen engaged
don’t let your hips sag throughout the movement when you start to lay out on
those rings if you let your hips get low you’re going to strain your lower back
so you’ve got a really concentrate on keeping your abs tight now number three on my list is what I
like to think of is the evil older cousin of the AB wheel this is a barbell
rollout very similar movement now if you can master it from your knees if you
want to step it up a notch and you think you got what it takes you’re going to
try it from your feet very challenging move and when that weight gets out there
it’s not just going to roll back you’ve got to pull it back next up on my list
we have walk outs you’re going to start in a push-up position keep those abs
tight you’re going to walk your hands out as far as you can and then walk back
the goal is eventually get to where your nose will touch the ground and nothing
else number five on my list is a barbell sit-up now it’s important to note you’re
not going to put your feet under anything you just got to use your core
strength anchor yourself in start with that bar on your chest and as you
explode up extend the bar overhead now number six on my list is what I like
to call plate layouts you’re going to start in a push-up position with your
feet on a small plate now you need to be on a surface where it’s going to slide
you’re going to keep your abs tight drift back and layout now if you’re a
beginner or this stuff is new to you you’re going to let your elbows hit the
ground first and then pop back up as you get more advanced you should be able to
lay all the way out without your arms touching the ground okay number seven on my list is what I
call a barbell climb you’re going to start with a 45-pound bar your feet wide and you’re
going to climb down to the bottom and then back up now like many of my
favorite core exercise we’re not just working the muscle of the core this is
really going to tax your lats and test your forearm strength as you’re climbing
back up okay number eight on my list is 90-degree toes to bar now most of you
probably have done regular toes-to-bar leg raises what I like to do is after I go
up I’m going to come back down and stop at 90 degrees that way I’m not using any
momentum at the bottom and I’m taking the psoas out of the position of being
the prime mover keeping those abs tight coming back up to the bar back down to
90 degrees number nine on my list is the l-sit pull-up one of my biggest pet
peeves in the gym is when I see you guys doing pull-ups and they’re kipping
swinging do an l-sit legs straight out keep the core engaged and it’s going to
take any momentum out of the equation okay last but not least number 10 on my
list is what I call medicine ball wheel barrels now everyone remembers doing a
wheelbarrow race when you’re at summer camp when you were kid well imagine that
camp was run by ninja warriors this is probably the type of race you would have
had you’re going to start with your feet on a medicine ball and you’re going to
walk your hands out and move your feet at the same time to keep the ball up
with you now if you’re really advanced put your hands on the medicine ball and
your feet on the medicine ball and see what you got okay muscle strength there you have it
that was my 10 hardest core exercises don’t be content to just do the same
old tired ab routine put yourself to the test and develop real core strength now
get out there and get after it

63 thoughts on “Top 10 Hardest Core Exercises! How Many Could You Do?

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  2. I’ve done 4 out of 10 before and man was it difficult the bare bell wheel one wasn’t that bad but the other 3 never tried again

  3. انت تدور حذاء في وجهك اعطيتك وكلمتك لكن الكلام مايفيد معك

  4. Why does everyone want to be able to do this shit!? There’s fkn waaaay more to life than being able to say “I gotta strong core”. So fkn what!

  5. In my mind i was like ahh this isnt what im looking for .

    20 seconds into the vid im saying oh ok take notes .

  6. to me this is a good example of an athlete not these roided up meatheads who get out of breath after 5 stairs lol

  7. Loaded plank
    Gymnast ring layouts
    Barbell rollout
    Walkouts
    Barbell situps
    Plate layout- feet on sliders
    Barbell climb
    90 degree toes to bar
    L sit pullup
    Med ball wheelbarrows

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