26/10/2025
Start treating your abs like every other muscle… 👇🏾
PROGRESSIVE OVERLOAD
One of the most common mistakes core training leaving it right till the end of your workout and thinking some all out circuit high intensity ‘blaster’ is going to do a legit job.
You don’t train your chest like that so why your abs?
Your abdominals, like every other muscle, need new, progressively overloading stimulation to prompt growth. This can come in many different forms, more reps, sets, better technique, slower tempo AND, of course, the most obvious one, MORE RESISTANCE.
Here are some of my favourite weighted core exercises:
Landmine Twists
Keep that core tight and knees braced as you swing the bar side to side. Once warm, start with your heaviest set.
Cable Crunches
Hands by your ears. Big breaths and SQUEEZE every rep. Again start heavy then drop the weight to keep pumping out those core contractions.
Banded Front Folds
If you haven’t tried these, prepare to be incredibly humbled. Great test of hamstring mobility and core compression.
Weighted Knee Raises
Weight between the feet, crunch and hold every rep. Drop the weight and dropset with hanging leg raises (no weight). Good-luck these hurt.
Weighted Windmill
Aka the oblique crusher. Good-luck - go light and control that small little weight all the way to the ground and back up. These are gonna hurt.
I normally pick 3 exercises and train my core twice per week with dedicated Mobility, Core and Arm Days (Weds and Sat).
If you want to try my split comment ‘CORE’ and I’ll send you a FREE training program, grocery list and meal plan to get your abs absolutely firing 🔥
Follow 👉🏻 alfiegetshard for more!
