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International Fitness Academy - Personal Training Courses SIS40215 and SIS30315

How To Get A Strong Core

How many clients come to you with the goal: “I want a six pack.”?
It’s this pursuit of a flat stomach and noticeable abs that keeps us Personal Trainers awake at night because there really is no one-tick-fix for a strong core, but there are some rules you should abide by.

What is your core?
Your core is a bunch of muscles that cover your whole trunk, connecting your hips, spine, neck, and shoulders.

The main reason why your client can’t get a six pack.
Abs are a novelty, because our bodies are programmed to store fat in the belly region to help protect our organs. A diet that cuts out sugar will definitely contribute to building a noticeable six pack.

Here are some core exercises to try with your client.

Stand with your feet hip-width apart and a heavy dumbbell in front of each foot on the floor. Hinge at the waist, keeping the spine flat and neck neutral, and lower your torso until you can pick up the weights. Then, push through the heels and brace your core to stand as you lift the weight.

Farmer Carry
Hold a heavy dumbbell in each hand and stand with shoulders back. Keeping core tight, take 10 steps forward, turn around, take 10 steps back to start. Do three or four sets of 4 reps.

Bird Dog
Start in tabletop potion, raise right arm until parallel with ear and simultaneously raise left leg until parallel with floor. Repeat with left leg and right arm. Do three or four sets of 10 to 15 reps.

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