Skip to content

ABsolutely Core Crazed- Part VI

Core Lore & Skitz Core Secrets

View previous posts in this series, ABsolutely Core Crazed.

If you have been following this series, then you have a lot to keep you busy for awhile working toward those ripped abs! More importantly, you will be making the trunk of your body stable and strong. Strong arms and legs are great but without a strong center structure from which those limbs sprout from, you are inviting injury and fatigue.

As I said in Part I, if you work your core for no other reason than to prevent back problems, that’s a good enough reason.

When it comes to core work, here is what I DON’T recommend:

  • Counting cardio exercise as your core work. Plain and simply, it just isn’t enough.
  • Stability ball over and unders: These are recommended by trainers a lot and I find them extremely harmful to the lower back due to the leverage position of the legs. Flat on your back, you place a large stability ball between your ankles. You squeeze the ball with your feet and bring the ball up and transfer to your hands which then take the ball over your head. Then bring your straight legs up to meet your hands and like a teeter-totter go back and forth transferring the ball between your hands and feet. If your lower back comes off the ground AT ALL you are risking injury at worst or an aching back at least. If you must do this exercise, hold a smaller weighted ball between bended knees on an elevated bench.
  • Bird Dog:  In a doggie position on all fours, lift your right arm out straight in front while lifting your left leg back and straight. Do not twist but hold steady and straight. Alternate sides. My problem with Bird Dog is that it is a waste of time for those who execute it properly and for those that could benefit from it, they rarely ever do it right. A tiny shift/twist in the body changes the exercise and defeats the purpose. You will swear your body is straight when it isn’t. If your head is in the right position, you can’t look at yourself in the mirror to make sure you are executing properly. So unless you’re with an honest buddy watching you, give this one up.
  • Crunches:  99% of folks don’t do enough of them to hold a contraction long enough to count as ab work.

Most underrated and overly criticized core exercise:

  • Crunches & Contractions:  I know– this one is on the DO and DON’T list. Here’s the deal, if you do enough of these and keep your abs contracted long enough, you’ll see results. If you want your abs to look fantastic, there’s nothing quite like a bunch of crunches (assuming you don’t have marshmallows on top!). If you have limited time, pick some of my other exercises that provide more functional benefits for everyday living.

Skitz Core Secrets

  • Work your core even if you do no other strength training. Extra girth around the middle is a predictor of health problems to come. In other words, you’re better off having fat legs than a fat gut. You cannot work your core without working other areas of your body so it is a good bang for the buck. Aim for at least 2x per week.
  • Secrets to holding a plank:
    • Tip #1) Keep super still the first minute and shallow breathing
    • Tip #2) Shift your weight just slightly to one arm or one leg giving other 3 limbs just a hint of a break
    • Tip #3) Periodically rock side to side so slightly that someone watching wouldn’t even know you were doing it
    • Tip #4) Count with your breaths, first by ones, then by fives, then by tens
    • Tip #5) Trade off flexing and then releasing each arm, each leg, and your abs which increases blood flow and the releases following these contractions give relief
    • Tip #6) When you’ve done the other 5, watch the clock tick and repeat “Hold On” until you reach your goal.
  • Try making core your strength training focus for the day instead of always making it secondary after working arms or legs. You need fresh arms and legs to execute core work effectively so best due it when they are not already worn out.
  • Make use of lap counters and stop watches to help you with counting and increasing holds to measure your improvement.

Thanks for reading my series, ABsolutely Core Crazed, and hope you will put the information to good use. I’d love your comments on which exercises you like best and what you learned from the series.

Combine these exercises with challenging cardio work and your significant other will have to mourn your love handles! Ladies, you will be pulling out those bikinis you tucked away harboring the secret message, “Maybe Someday!”

To view entire series, ABsolutely Core Crazed.

"Being patient is different from being weak." Lance Armstrong

Subscribe to FITskitz!

22 Comments Post a comment
  1. Hi there! This blog post couldn’t be written any better!
    Going through this article reminds me of my previous roommate!
    He continually kept preaching about this. I am going to forward this information to
    him. Fairly certain he’s going to have a great read. Many thanks for sharing!

    May 2, 2014
  2. Instead of clogging up landfills with plastic, cartridges can be refurbished, refilled and sold.
    In honor of the passing of celebrity pitchman Billy
    Mays, who famously touted products like Oxi – Clean and
    Orange – Glo, let’s talk about the ‘power of Oxi – Clean. An efficient preventative measure is the use of drain traps.

    May 16, 2014
  3. Hansi Lo Wang reports, some tribes are still five games left on OKC’s
    slate and that a no limit texas hold em poker shooter will
    roll a 2, 300. Thomson ReutersVisitors play Pachinko, a swimming pool, an expert or just $450 on $10, 000 square feet.
    Once a no limit texas hold em poker casino
    game. Because Melco Crown cochairman with Packer and chief executive of ReBlackpool, the latest news and information on the tables until you find the net
    for casino enthusiasts.

    June 9, 2014
  4. Terrific work! This is the type of info that should be
    shared across the net. Shame on the search engines for now not positioning this submit upper!
    Come on over and seek advice from my website .
    Thanks =)

    June 21, 2014
  5. Good post. Just bought a nest of tables for the lounge and i’m
    a little dissatisfied, tempted to do a little modification!

    June 23, 2014
  6. This is very fascinating, You’re an overly skilled blogger.
    I’ve joined your rss feed and sit up for in quest of more of your great post.
    Also, I have shared your website in my social networks

    June 24, 2014
  7. obviously like your web-site but you need to take a look at the spelling on quite a few
    of your posts. Several of them are rife with spelling
    issues and I to find it very bothersome to tell the truth however I will definitely come again again.

    June 24, 2014
  8. Get together with your friends and family members, more time to enjoy each other’s company, and passing cookies together with the Xbox controller.
    Similar to required assignments time, this video game program
    will help manage a child’s customs. You should also look at
    friends lists and messages to ensure they are playing it safe.

    June 25, 2014
  9. I’m still trying to locate a steel side table, have considered getting one manufactured however don’t want to shell out tons of money only for a
    tiny table

    June 25, 2014
  10. “To an old TV Example, the redemption color TV, refrigerators, washing machines, air conditioners, water heaters, any of them are possible. When it comes to accessories like this, the old advice “you get what you pay for” applies. You have to know about the fees that are charged by any car towing services.

    June 27, 2014
  11. Thanks for the auspicious writeup. It actually was once a enjoyment account it.
    Look complex to far introduced agreeable from you!
    However, how can we be in contact?

    June 29, 2014
  12. Do you have a spam issue on this blog; I also am a blogger, and I was wondering your situation; many of us have created some
    nice procedures and we are looking to trade solutions with other
    folks, why not shoot me an e-mail if interested.

    June 30, 2014
  13. Spot on with this write-up, I really believe this web site needs much more attention. I’ll probably
    be returning to read through more, thanks for the info!

    June 30, 2014
  14. I like what you guys are up too. This sort of clever
    work and coverage! Keep up the superb works guys I’ve included
    you guys to my blogroll.

    June 30, 2014
  15. Good post. I learn something totally new and challenging on websites I stumbleupon on a daily basis.
    It will always be interdesting to ead through content from other authors and practice something from oyher sites.

    July 1, 2014
  16. My programmer is trying to persuade me to move to .net from PHP.

    I have always disliked the idea because of the costs.
    But he’s tryiong none the less. I’ve been using WordPress on a number of websites for about a year
    and am concerned about switching to another platform.

    I have heard great things about blogengine.net.
    Is there a way I can transfer all my wordpress posts into it?
    Any kind of help would be greatly appreciated!

    July 5, 2014
  17. Wonderful, what a website it is! This website provides
    valuable facts to us, keep it up.

    July 12, 2014
  18. I am genuinely glad to read this webpage posts which carries plenty of helpful facts, thanks for providing such statistics.

    July 12, 2014
  19. What’s up, after reading this awesome piece of writing i am as well happy to share my knowledge here with colleagues.

    July 19, 2014
  20. Hmm it looks like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it
    up what I had written and say, I’m thoroughly enjoying your
    blog. I tooo am an aspiring blog writer but I’m still new to
    the whole thing. Do you have any recommendations for rookie blog writers?
    I’d definitely appreciate it.

    July 29, 2014
  21. An interesting discussion is worth comment. I do believe that yoou should publish
    more on this subject matter, it may not be a taboo subject but usually folks don’t discuss thhese issues.
    To the next! Cheers!!

    August 13, 2014
  22. You’re so cool! I don’t think I have read through something like this before.
    So nice to find another person with some genuine thoughts on this topic.
    Really.. thank you for starting this up. This site is something that is needed on the
    internet, someone with a bit of originality!

    September 3, 2014

Leave a Reply

You may use basic HTML in your comments. Your email address will never be published or shared.

Subscribe to this comment feed via RSS