The Single Most Effective Core Exercise You Can Do!

Core Training for boxing, for fitness and the best six pack possible.

If you are reading this article, you are probably involved in a sport that requires you to perform various rotational and bending movements with an upright torso (or, for swimmers, horizontal!) Why not strengthen your core the same way? Your core consists of the rectus abdominus, internal and external obliques, and erector spinaes, all the muscles in your mid-section that allow you to transfer movement and power from the upper body to lower body and vice versa. The following integrated, whole-body movements allow you to develop strength that will carry over more readily to your sport – say good-bye to hundreds of crunches! As always, when first starting a new exercise, try light or no weight for form, and then increase until you've found the appropriate weight. Make sure you are well warmed up and stretched before trying this exercise with weight. Try 2-3 sets, 8-12 repetitions each set.

The One Arm Squat Press

Perform this exercise early (1st or 2nd) in your workout while you are fresh. This exercise works multiple muscle groups at once, and will dramatically improve your form and strength in standard barbell squats, as it trains you how to maintain a vertical torso. It also provides a great stretch for the shoulders and upper back while working wonders for the abs and lower back, which are engaged from start to finish controlling and stabilizing the weight far above you. Treat the first set as your form set; subsequent sets will feel much better as your body gets used to the exercise.

Single dumbbell squat & press is a full body, heels-to-hands combination exercise that helps build a powerful hip snap, along with leg and arm strength. Focus on using the momentum generated from your hip snap to produce the dumbbell press.

Tips for success

* Pack shoulders and keep feet hip width apart
* As dumbbell comes up body drops down
* Get under dumbbell and squat to parallel, keep wrists straight
* Use momentum to press the dumbbell