Dale L. Roberts - The Home Workout Plan: How to Master Core Exercises in 30 Days

The Home Workout Plan

How to Master Core Exercises in 30 Days

By Dale L. Roberts

2016

Disclaimer

This book proposes a program of exercise and nutrition recommendations. However, all readers should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, if you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein. Any equipment or workout area used should be thoroughly inspected in advance as free of danger, flaw or compromise and the user assumes all responsibility when performing any movements contained in this book and waives the equipment manufacturer, makers, and distributors of the equipment of all liabilities.

Are you sick of having a muffin top with a side of love handles? Wouldnt it be sweet having a simple health and fitness action plan to lose weight, build muscle and tighten your core?

Then, The Home Workout Plan: How to Master Core Exercises in 30 Days has your answer in a short, concise book you can read in less than an hour. That way you get the necessities on core development, get into phenomenal shape and look great!

In this health and fitness short read, youll get:

• 40 core exercises organized into seven easily accessible categories
• Core exercise ideal for anyone from the beginner to the athlete
• Brief and straightforward instructions of each exercise
• A reliable and customizable 30-day workout plan
• Helpful guidelines and tips to get the most from your workouts
• Over 40 full-color pictures to remove any ambiguities
• And, much more!

Dont Wait Any Longer! Buy Your Copy TODAY!

Table of Contents

Introduction

Lets face it, no one likes having love handles, a muffin top or a saggy midsection. And worse yet, nobody likes lower back pain or any problems stemming from a weak core. But the problem is knowing where to start or how to properly develop the core. As a trainer and fitness author, the common fitness concern is how to target the core and get it toned, tightened and looking great. Before you jump head first into this core workout plan, you need to know what are actually working on. In The 90-Day Workout Plan , I shared what the core is and its importance:

The core, also known as the trunk, addresses the major muscles that move, support and stabilize your spine. This includes the entire abdominal area from front wrapping all the way around to the back, then the small muscles along the spinal column. These muscles help you bend forward, stand up straight, bend backwards and sideways, twist, draw your stomach in and stabilize the spine during movement.

Does targeted training work? Can you actually remove extra jiggle in all the right places? In regards to area-specific fat reduction, I wrote in The 3 Keys to Greater Health & Happiness :

Fact #1 : Isolated movements are not going to get you targeted fat reduction. In fact, your body will determine what fat to burn and where to burn it. Fact #2 : The abdominal muscles are small, therefore, are just small tools in your arsenal to create fat burn. If you wish to lose stubborn fat, the best movements are compound and integrated movements that require large muscles. Washboard abs are not created through 1,000 crunches per day, but through smart movements that incorporate more caloric expenditure and strict nutrition intake. Fact #3 : Working your abdominal muscles all the way up, down and around can alleviate potential back problems, posture issues and digestive health.

With those facts in mind, you should know that a workout alone will not get you chiseled abs or ripped overnight. The Home Workout Plan: How to Master Core Exercises in 30 Days is one piece to your solution to getting a six-pack. Yes, you can target muscle groups and get excellent results. After all, once you shed the excess fat you can admire all the hard work you put into your core. So that were on the same page, you should know this book is not a lose-weight-quick fad or magic wand to spot reduce fat.

The core workouts included in this book are a fun way to develop a firmer midsection, decrease injury risk and hit your favorite muscle groups. Pick out an exercise plan to spice up your workouts and enhance the other routines included in my previous publications. I hope you have as much fun doing these workouts as I did in developing them. When you do these exercises consistently and diligently, youll soon see remarkable results. Then, you can look down and around to admire the work you put into improving your core.

A few guidelines to remember when performing the exercise:

1. Breathe out on exertion, breathe in on the opposite movement.
2. Never sacrifice form for bragging rights. Just because you completed it poorly, does not mean you broke any world records. Believe me, its all been done before.
3. When in doubt, try it out. You may surprise yourself on what you can accomplish.
4. If you can do it, then prove it. Im a big proponent for high repetition exercises. Try 100 repetitions and if you are successful, please share it!

You will know when you are ready to move forward if you can easily do an exercise 50-100 times. Read through the entire exercise section and try out each movement before doing the workout. That way youll have an understanding of what you can and cant do. Once youve tried the exercises, then commit to the 30-day challenge and start developing your core to new levels. Now, turn the page and get to work! Youve got this.

Upper Ab Exercises

Crunch

Lie flat on your back with your knees bent and your feet on the ground. Gently place your fingertips behind your head with your elbows pulled back. Slowly press your ribs upward, pause at your highest position, then slowly return to the start position. For a challenge, extend your arms above your head.

Front & Back Bend

From a standing position, place your hands on your hips. Bend at the waist as far forward as you can go. Pause, squeeze your abs for a 3-count, then come back up. Without stopping, bend back as far as you can go, then immediately return to the start position.

Lower Ab Exercises

Reverse Crunch

Lie on your back, place your arms out to your sides with your palms on the floor. Draw your legs to 90 bend at the hips, knees and ankles. Begin by lifting your butt off the ground and bringing your knees toward your head. Pause at the highest position you can, then lower your legs to the start position.

Reverse Crunch with Leg Extension

Lie on your back, place your arms out to your sides with your palms on the floor. Draw your legs to 90 bend at the hips, knees and ankles. Begin by lifting your butt off the ground and bringing your knees toward your head. Pause at the highest position you can, lower your legs to the start position, then extend your legs 45 from the ground. Return to the start position, then repeat the movement sequence.

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