A tone core can be eye catching to anyone when you have that six-pack or washboard abs. When it comes to achieving a firm, toned midsection men and women struggle to reach their goals.
Starting from no workouts to building a core workout routine to help tone your stomach can be plan with just a few moves. The first most important part of your workout is your diet; you cannot beat a bad diet. Next is to set up a workout plan that targets your entire midsection muscles. What we want to do is build a stronger core to keep those muscles strong and prevent sagging skin. Your core is composed of the Abdominals (Rectus Abdominus) Covers the area from sternum all the way down to the pelvis bone. You need those muscles to Pulls the upper torso to the hips. Oblique are on the Side of the waist (Internal Obliques, Transverse Obliques, External Obliques) that is use to Tilt and twist the torso. The Intercostals are Between the side of the rib cage you need these when you flex the torso and twist from side to side. They are used for Elevation and depression of the ribs. Last but not least is your Serratus that is between front abs and lats.We use these muscles when pulling off the scapula forward and around like in the motion of throwing a punch.
Exercise and Rep Ranges
With a little information on the core and where your muscles are located, you can now start exercising properly. Your core muscles are primarily fast-twitch muscle fibers. They are denser than their other counterparts (the slow-twitch muscle fibers), so you need to wallop those muscles if you want to see results. Stimulating blood flows and sweating to make those muscles work to see actual results. Try a few exercises that target your entire core:
-Knee to Elbow -Knee to Elbow V -Dead Bug -Plant Crunches -Side Plan Crunches -V with Rotations
To see results start with 3-4 sets of 8-15 rep range with each exercise move. As for how many days to workout, start with 2-3 days a week and build up to adding one to two more days and adjust your routine based on your body needs. With proper diet and exercise to do not need to overdo your workout to see beginners results. Using a mirror can be an essential tool help you maintain your best form to see progress and avoid injuries. Starting out try to keep in mind that your body is new to exercise so start small and build up your routine. It is all about building strong, healthy muscles that you will be proud off, so put in the time and work to see the results.
picture credit justyourfitness.comjustyourfitness.com
