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Having a strong core provides a lot of benefits.
You usually have better balance.
You usually have better stability.
And you usually will be able to lift heavier weight on your other exercises.
So, while ALLMAX athlete PhamFlexx was in town, we asked him to show us some of his favorite core movements.
The first ab exercise Pham shows us is the barbell climb. Start out with a wide stance. Slowly walk yourself down hand under hand.
Once you’ve reached the bottom of the bar, walk yourself back up in the same fashion. This is a great full body core workout.
Pham recommends 3 sets of 8 reps for this exercise.
Pham includes the hanging leg raise to target the lower abdominals. When performing this exercise, it’s important to really engage the core to ensure you don’t allow momentum to carry you through the movement.
Also, don’t forget to breathe. You should inhale on the way up and exhale on the way down.
Perform these for 3-4 sets of 10-15 reps.
Third on the list of Pham’s favorite core exercises is the barbell rollout. The first step to doing this exercise is making sure you have a bar that rotates.
Keep your back strength and use your core to bring the bar to and away from the body.
You’ll want to do this exercise for 3-5 sets of 5-8 reps. As you get more conditioned you can work your way up to 12 reps.
The fourth and final core exercise Pham shows us is the decline barbell crunch.
If a barbell is too much for you right now, you can use a dumbbell, Swiss ball, or no weight at all.
Exhale on the way up, inhale on the way down, engage the core, and keep your arms straight the whole time.
For this exercise, Pham suggests 4 sets of 15-20 reps.
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