BULLFIT CORE WORKOUT

BULLFIT CORE WORKOUT

BULLFIT CORE CRUSHER: Build a Stronger Core for Performance and Injury Prevention

Having a strong core is crucial not just for aesthetics but for overall performance and injury prevention. A strong core provides better stability, enhances power transfer, and improves posture, all of which contribute to increased strength in compound movements like squats, deadlifts, and overhead presses. This blog outlines an ab workout designed to target the anterior (front), posterior (back), and lateral (side) core muscles for well-rounded development.


Core Workout: Exercises for Strength and Stability

1. Planks

  • Why: Planks target the entire core—rectus abdominis, obliques, and transverse abdominis. They build endurance and stability, vital for compound lifts.

  • How: Hold a plank position with your forearms on the floor and your body in a straight line from head to heels. Keep your core tight, glutes engaged, and avoid letting your hips sag.

  • Sets/Reps: 3 sets, hold for 30-60 seconds.

2. Hanging Leg Raises

  • Why: Targets lower abdominals, improves grip strength, and engages hip flexors.

  • How: Hang from a pull-up bar with legs extended. Slowly raise your legs until they’re parallel to the ground (or higher), then lower back down under control.

  • Sets/Reps: 4 sets of 12-15 reps.

3. Cable Woodchoppers

  • Why: Builds oblique strength and rotational stability, important for twisting motions and asymmetrical lifting.

  • How: Stand next to a cable machine, grasp the handle, and rotate your torso diagonally to pull the cable across your body. Keep your core tight.

  • Sets/Reps: 3 sets of 12-15 reps per side.

4. Russian Twists

  • Why: Targets obliques and promotes rotational strength for improved athletic performance.

  • How: Sit on the floor with knees bent and feet elevated. Hold a weight and rotate your torso from side to side.

  • Sets/Reps: 4 sets of 20 twists (10 per side).

5. Deadbugs

  • Why: Strengthens deep core muscles and stabilizes the spine.

  • How: Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees. Slowly extend one arm back and the opposite leg forward, keeping your lower back pressed into the floor.

  • Sets/Reps: 3 sets of 12-15 reps per side.

6. Ab Rollouts

  • Why: Engages the entire core, mimicking the bracing needed for heavy lifts.

  • How: Kneel on the floor and grip an ab wheel or barbell. Roll forward, extending your body while maintaining a neutral spine, and return to the starting position.

  • Sets/Reps: 3 sets of 10-12 reps.

7. Weighted Decline Sit-ups

  • Why: Builds size and strength in the rectus abdominis.

  • How: Use a decline bench and hold a weight plate against your chest or behind your head. Perform a full sit-up, then lower back down with control.

  • Sets/Reps: 4 sets of 12-15 reps.

8. Farmer’s Walk

  • Why: A full-core exercise that improves stability, grip strength, and endurance.

  • How: Hold heavy dumbbells or kettlebells at your sides and walk while maintaining an upright posture and engaging your core.

  • Sets/Reps: 3 sets of 30-45 seconds.

Workout Structure

  • Warm-up: 5-10 minutes of light cardio and dynamic stretching.

  • Core Workout:

    1. Plank: 3 sets, hold for 30-60 seconds

    2. Hanging Leg Raises: 4 sets of 12-15 reps

    3. Cable Woodchoppers: 3 sets of 12-15 reps per side

    4. Russian Twists: 4 sets of 20 twists (10 per side)

    5. Deadbugs: 3 sets of 12-15 reps per side

    6. Ab Rollouts: 3 sets of 10-12 reps

    7. Weighted Decline Sit-ups: 4 sets of 12-15 reps

    8. Farmer’s Walk: 3 sets, 30-45 seconds

  • Cooldown: Stretching and foam rolling for abs, lower back, and obliques.

Why This Core Workout Works

  • Comprehensive Development: Targets flexion, extension, rotation, and stability.

  • Progressive Overload: Adding weight to exercises like sit-ups and leg raises promotes faster hypertrophy.

  • Functional Strength: Enhances performance in lifts like deadlifts and squats by improving bracing and stability.

This ab workout should be performed 2-3 times a week, depending on your training split and recovery. Remember, nutrition and overall body fat levels play a critical role in revealing defined abs. Pair this workout with a balanced diet and consistent training to maximize results. 

— Ben Wilkinson
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