subject: The Best Core Workouts Do Not Actually Target The Core [print this page] Ironically enough, the best core workouts do not target the core. That is because the core muscles of your back and abdomen are designed to assist the arms and legs in their work. Part of the problem with peoples work out philosophy these days is that everybody wants to target something in specific. However, the body was not designed to work that way.
The body was designed to work as a single holistic unit so the best exercises to do for your core are ones that work the whole body at the same time. The single best piece of equipment for doing this is the kettle bell (KB). Because of its design (a cannon ball with a handle) it is incredibly versatile and will allow you to do hundreds if not thousands of different exercises that allow you to work multiple muscle groups at once.
For example, if you were using a bar bell two of the best exercises for the core would be the squat and the military press. Your back and your abs are essential to maintaining balance and stability in both of those exercises. However, when you use a KB you can combine the two exercises and do them at the same time!
As I said there are hundreds of KB exercises you can do and they all work the core in one way or another. The fundamental lift off of which many other KB lifts are built is the swing. Simple squat down and pick up a KB with both hands. As you stand up thrust out with your hips and back. You will definitely feel this one in your core!
Here is a sample workout schedule using KBs. Notice that most of the exercises seem to target the back and shoulders, however they are working the entire body and your core muscles at the same time.
1.Cross over clean and press (place the KB or dumbbell on the outside of your foot so you have to reach over, effectively working your obliques as well)
2.Clean and press ( I actually prefer to use a barbell for this exercise but whatever piece of equipment you use you will feel it in your back and abs as they stabilize the rest of your body)
3.Snatch (do this a number of times and you will definitely feel it in your abs)
4.Squat to a military press (using a KB or DB will be easier than a barbell. This is a great exercise for the core)
5.Cross over lateral raises (same as the C/O clean and press you are just raising the weight to your side rather than pressing it over head)
6.Dead lift to a high pull
Not only will these exercises work your core muscles but, because you are expending so much energy you will actually go into a state of metabolic shock and be burning calories at a higher rate long after the workout is over.
