Amazing Secret Core Exercise
This article will focus on one exercise that is found in Truth About Abs, and is one of Mike’s “secret weapon” exercises. It’s a more difficult variation of the barbell back squat which recruits the abdominals to a much higher degree for stability due to the more upright position compared with back squats. It’s something that you should put into your routine right away. Even if you already have a training routine, you just have to fit this in. It is called the “front squat”, and it is probably the best full body workout or “core” workout you could possibly do. It’s not only just a great exercise, it will also give you, along with a couple other “secret” exercises, that extreme hard “core” you are trying to achieve.
Only a couple things are needed for this exercise. You need a weight lifting bar and some weights and a nice flat surface. Now what I highly recommend you do is start out by doing squats with JUST the bar. The reason for this is so you can get an idea of how to do it correctly before adding weights. You don’t want to hurt your backs by strapping on 50lbs and then getting injured. OK, so 0 weights on the bar at first. Besides the bar should weigh about 5-10lbs and that’s great for starting out. There’s two different ways to hold the bar for a front squat. I’m going to post a picture here to help you out. Look at Mike’s technique. His back is straight, feet are square and even, his head is up and his eyes are forward. If you follow this, then you will be doing this exercise correctly.
The reason this exercise is so powerful, is because it forces you to use your core to support your entire body. The legs get an extreme workout, and there’s a ton of muscle in our legs. Keeping the back straight and head forward also helps in targeting our inner core muscles. Try doing just 1 set of 10 repetitions of this, and you’ll soon see why it’s such an awesome exercise.
Remember to start out slow, and with little or no weight until you get comfortable and feel you are properly doing this exercise. It is mostly a lower body exercise, but is great for functionally incorporating core strength and stability into the squatting movement. It is also very hard to learn how to properly rest the bar on your shoulders without pain. I want to point out that you just need to find the comfortable spot here. No exercise should cause pain. So if you’re experiencing some pain with this, stop and figure out what’s going wrong. There are two ways to rest the bar on the front of the shoulders. In the first method, you step under the bar and cross your forearms into an “X” position while resting the bar on the dimple that is created by the shoulder muscle near the bone keeping your elbows up high so that your arms are parallel to the ground. Alternatively, you can hold the bar by placing your palms face up and the bar resting on your fingers against your shoulders. For both methods, your elbows must stay up high to prevent the weight from falling.
Once you get used to the bar, and your doing these the right way, try adding a little weight to the bar. Don’t overdo it; start out with what’s comfortable. After all, this is a core exercise, and not muscle mass building. Increase your repetitions, as you get more comfortable. You don’t need a lot of weight to get an effective and amazing workout with this one. Most people are surprised how hard this exercise works your abs once you learn the correct form.
As with any exercise, please make sure to consult a doctor or your physician before starting any weight loss or training routine if you are unsure your body can handle it.
This is just ONE of the great exercise that can be found in Mike Geary’s Truth About Abs. It’s what I used to carve myself down from 257lbs to a lean and mean 165. I lost 14 waist sizes too. Nothing works better than just changing your life, and taking good care of your body. Forget the diet pills, the fad diets, and the stuff I tried and tried again with failure. It wasn’t till I found Truth About Abs, that my life changed, and my body changed along with it.
Get Truth About Abs Today, and you will be amazed at what Mike has created for you. Everything from nutrition, what foods are good, which ones you should never eat, and the exercises you need to see the FASTEST results.
