While we always train the core at bootcamp, you may not always put everything into the exercise.
Doing a core exercise and doing it 100% are very different things.
Any core exercise is most effective when you put as much tension into the core area as possible.
This means you squeeze as hard as you can for as long as you can.
The core does not always just mean the abs.
The core is linked to the the whole body. It’s how it stabilizes itself to hold together.
The core is largely responsible for your success doing pushups.
If you don’t have enough tension to hold your body in a straight line, you’ll bend in half and your shoulder muscles can’t work efficiently.
You really have to squeeze your abs and your glutes, your chest and your back all at the same time.
To create this amount of tension is very difficult.
Some people just haven’t done much exercise and lack the mind muscle connection.
Some people have it but lack the discipline to push as hard as they can and miss out on getting the most out of it.
Some people are ninjas and have it all together and will fight with all their physical and mental strength to hold it together.
I encourage you all to become fighters.
If you can hold maximal tension and fight for it every time you do a core exercise, you’ll end up super strong and be far less prone to injury.
During the previous fitness challenge we did a front plank and had several people push to 5 minutes.
This time we are doing a side plank which is much harder as it relies on shoulder strength and stability as well as very different abdominal muscles.
Making Consistent Improvement
If you want to keep getting better at your core work, you’ve got to put in the effort.
I would prefer to see someone squeezing with everything they’ve got for 5 seconds and then resting for 5 seconds than just cheating to hold the shape of the exercise for 30 seconds.
You’ll end up with a much stronger core and you’ll get better faster.
As you get stronger, you need to keep doing more difficult variations of the exercise.
If you can dominate a front plank for a minute, you should start taking a foot away, or maybe a hand, or maybe we put you in a bear position instead and take a foot or hand away.
If you are dominating and want something harder, ask. We’re happy to make it more challenging.
How Diet Affects Core Strength
If you struggle to get stronger in your core, there may be something else going on.
Food allergies that cause gas, bloating, cramps and lethargy are signs that your abdominal wall isn’t functioning properly.
You may need to cut certain foods out and introduce anit-fungal and probiotic rich foods to help restore the digestive system, which will allow the abdominal wall to work properly again.
And cutting out foods doesn’t mean cutting them out for life.
Refer to this article titled ‘Should I or Shouldn’t I Eat Dairy’ for more info on probiotic rich foods to introduce regularly: www.travissawyer.com/2016/02/25/should-i-or-shouldnt-i-eat-dairy.
How to Get A 6 Pack
Be human.
Congratulations! You’ve got one.
We all have a 6 pack. That’s how our bodies are made.
Why can’t we see it? It’s hidden behind layers of fat.
Most of us aren’t prepared to do what it takes to reveal our hidden washboard.
But if you can stick to a healthy diet 90% of the time and exercise daily, you can get there.
You’ve just got to want it bad enough.
This graphic shows what it takes to get to the body fat levels that reveal your abs. Click the image for a bigger picture.
Are you willing to make the sacrifices to get there?
There’s a lot more time spent planning and preparing meals and consistent time dedicated to exercise every day. It’s just a matter of priorities.
If you are not wanting to get there that badly, just make sure you get into the healthy body fat range as a priority in your life.
The amount of stories I hear of people in their 30’s and 40’s getting cancer, auto-immune illnesses, heart issues, etc. is ridiculous.
It’s so important to get into the healthy bodyfat range that your life depends on it!
