June 11, 2015 | by Compete Network
Compete Classic: Strong to the Core


By Mark Moon
(From the July 2013 issue of Compete Magazine)

The number one question I still get asked by clients has to be this: What is the secret to getting good abs? The secret to this success can be found by strengthening the muscles that form your center of gravity – the core.

To get a strong core you need to train the muscles underneath the abdominals, the lower back and the fibres that surround the hip. These core muscles help maintain proper body posture and hold the spine in an upright position – and they are vital for lower back strength. Strengthening your core muscles will also help indirectly with weight loss. The stronger your core, the harder you can train without getting any injuries.

Remember that core training should be a compliment to a balanced resistance and cardio training regime. Incorporate these exercises into your workouts three times a week and quickly see improvements. You need to select different exercises each time you work out, but here are three of the basics to get you started:


Lie on your elbows and straighten your legs while pressing your toes against the floor. Distribute your weight evenly across your forearms and toes and keep your back straight. Hold for 45 seconds.

Reverse Bridge

Lie on your back and place your hands by your sides with your knees bent so your shins are vertical to the floor.  Lift your hips off the floor as high as you can and squeeze your butt. 12 reps.

 Sit Ups

Lie on your back with arms by your side and knees bent. Reach towards the feet as you sit all the way up. Keep your spine slightly rounded throughout the movement. 15 reps.

For your FREE 8-minute abs instant download or for more information on Mark’s workouts and healthy eating plans visit markmoonfitness.com




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