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Fusion Core
Workout
Train your core in a fun new way, by fusing
together three different styles of exercise.
Training your core is usually about as exciting
as listening to your boyfriend and his buddies recite lines from Top
Gun all night. But while core work isn't as glamorous as training
arms or legs, it's too important to be left as a few sets of
Swiss-ball crunches at the end of your workout.
That's why we're going to help you train your
core in a fun new way, by fusing together three different styles of
exercise -- accompanied by an ab-uncovering nutrition plan -- to
help you see, feel, and strengthen your all-important midsection
muscles. We're blending classic strength moves with core-intensive
yoga and Pilates postures, providing a fast, simple workout that
acts as the perfect escape the next time your boyfriend slips into
Maverick mode.
 1A)
Yoga front plank
This beginner yoga move is tougher than it
looks. Keeping your hips elevated and straight builds stability and
endurance in your core -- essential for lifting heavier weights and
avoiding lower-back injuries.
Get into pushup position, your arms directly
under your shoulders and your body forming a straight line from your
head to your heels [1]. Brace your abs and hold the position for 30
seconds.
 1B)
Yoga side plank (right)
Turning your body to one side adds another level
of instability to the exercise, calling in more work from your
obliques -- the abdominal muscles on the side of your torso.
From the front-plank position, raise your left
hand off the floor and rotate your body 90 degrees so that your
chest is facing to the left. Reach your left hand straight out at a
90-degree angle to your torso and stack your left foot on top of
your right. Keep your entire body in a straight line by contracting
your abs, lower back, and glutes [2].
 1C)
Yoga side plank (left)
Reverse the rotation and return to the front
yoga plank position. Then rotate to your right side and position
yourself according to the same principles as on the right-side plank
[3].
 2)
Pilates rollup
The Pilates exercise system improves flexibility
and strength throughout the whole body with controlled, core-bracing
movements.
Lie flat on your back on the floor with your
legs straight and arms parallel to the floor above your head. Inhale
and contract your abs [1]. Exhale as you slowly roll your torso up
and forward, reaching for your toes with your fingertips [2]. Hold
for two seconds, then slowly return to the floor. That's one rep.
 3)
Good morning
This one targets the neglected muscles on the
rear of your body -- the glutes, hamstrings, and lower back.
Meanwhile, your core works overtime to protect your spine.
Stand with a barbell across your back, your
knees slightly bent and feet shoulder-width apart [1]. Keeping your
lower back in its natural arch, inhale, contract your abs, and bend
forward at the hips until your torso is parallel to the floor [2].
Exhale as you return to the starting position. That's one rep.
Get the most for your muscle
FREQUENCY: This workout is intended to
supplement your current training, so perform it twice a week,
resting at least a day before any other training sessions you do.
HOW TO DO IT: Exercises marked A, B, and
C are performed as a tri-set: You'll do one set of 1A immediately
followed by one set of 1B and then one set of 1C before resting one
to two minutes. Repeat the process for three total sets. Perform the
remaining two exercises (2 and 3) as straight sets, resting the
prescribed amount of time between sets.
The workout
|
Exercises |
Sets |
Reps |
Rest |
|
1A Yoga front plank |
3 |
30-second holds |
0 seconds |
|
1B Yoga side plank (right) |
3 |
30-second holds |
0 seconds |
|
1C Yoga side plank (left) |
3 |
30-second holds |
60-120 seconds |
|
2 Pilates rollup |
3 |
8 |
60-120 seconds |
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3 Good morning |
3 |
5 |
60-120 seconds |
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