# Core Workout

- Link: https://www.newhamyoungbloods.co.uk/2014/05/core-workout/
- Published: 2014-05-29T20:36:23+01:00
- Author: admin

**EXERCISE 1 SIT-UPS**

 _PRIMARY TARGET: Upper Abs_
_SECONDARY TARGET: Lower Abs and Obliques_

 Lie flat on your back on the floor with your knees bent and your legs secured under
a piece of heavy furniture (I am assuming that you are doing this routine at home).

Place your hands by your chest.Flexing your abdominals, raise your torso until you
are in nearly a sitting position.Retaining tension on the abs, lower your torso 
to the beginning position. (Note: Maintain full control throughout the movement.
Avoid the temptation to rock back and forth).

 **EXERCISE 2 LEG RAISES**

 _PRIMARY TARGET: Lower Abs_
_SECONDARY TARGET: Upper Abs and Obliques_

 Lie flat on your back on the floor with your legs straight in front of you.
Place
your hands at your sides by the floor for support.Flexing your lower abdominals,
raise your legs until they are perpendicular to the floor.Retaining tension on the
abs, lower your legs to the beginning position. (Note: Maintain full control throughout
the movement. Avoid the temptation to let your legs drop on the negative portion
of the movement).

 **EXERCISE 3 LYING LEG RAISE+CRUNCH**

 _PRIMARY TARGET: Upper and Lower Abs_
_SECONDARY TARGET: Obliques_

 Lie flat on your back on the floor with your legs straight in front of you.
Place
your hands at your sides by the floor for support.Flexing your lower abdominals,
raise your legs until they are perpendicular to the floor.At this time, raise your
shoulders and torso as far as possible from the ground in a curling movement without
raising your back from the floor.Retaining tension on the abs, lower your legs to
the beginning position and then bring your torso to the starting position as well.(
Note: Maintain full control throughout the movement. Avoid the temptation to rock
back and forth).

 **EXERCISE 4 KNEE-INS**

 _PRIMARY TARGET: Lower Abs_
_SECONDARY TARGET: Upper Abs and Obliques_

 Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended
in front of you and your hands holding on to the sides for support.
Keeping your
knees together, pull your knees in towards your chest until you can go no farther.
Keeping the tension on your lower ab muscles, return to the start position and repeat
the movement until you have completed your set.

 **EXERCISE 5 TOE TOUCHERS**

 _PRIMARY TARGET: Upper and Lower Abs_
_SECONDARY TARGET: Obliques_

 Sit on the floor (or on the edge of a chair or exercise bench) with your legs extended
in front of you and your hands holding on to the sides for support.
Simultaneously
bring your legs up as far as possible while at the same time bringing your torso
towards them.Return to the start position and repeat the movement until you have
completed your set. (Note: This is a modified version of a V-Up. In a true V-Up 
your starting position is lying down on the floor and bringing yourself up with 
no arm support).

 **EXERCISE 6 CRUNCHES**

 _PRIMARY TARGET: Upper Abs_
_SECONDARY TARGET: Lower Abs and Obliques_

 Lie flat on your back on the floor with your legs in front of you bent at the knees.

Place your hands by your chest.At this time, raise your shoulders and torso as far
as possible from the ground in a curling movement without raising your back from
the floor.Retaining tension on the abs, bring your torso to the starting position.(
Note: Maintain full control throughout the movement. Avoid the temptation to rock
back and forth).

 **EXERCISE 7 Leg lift, Knees in**

 _PRIMARY TARGET: Upper and Lower Abs_
_SECONDARY TARGET: Obliques_

 Lie flat on your back on the floor with your legs straight in front of you.
Place
your hands at your sides by the floor for support. Slowly lift your leg off the 
floor, raise legs to 90 degree angle Then bring your bend your knees to try and 
touch your chest. Then return your legs to starting position with feet slightly 
off the floor and repeat.

 **SETS, REPS AND REST IN BETWEEN SETS**Each exercise is to be done for 3 sets each
of as many reps as possible. There are many ways to perform this routine. I like
to do a superset of exercises 1 and 2, rest 30 seconds, superset 3 and 4, rest 30
seconds, superset 5 & 6, rest 30 seconds and perform exercise 7. After exercise 
7, I rest 1 minute and start the sequence again two more times for a total of three
sets.