The Best Exercise For Your Core…

Alex Maroko

Less than 36 hours remain in the Combat Core System + 3 MAJOR Bonuses Extravaganza.

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And, as promised, here are the last questions Combat Core Creator Jim Smith answered for us on Game Speed Insider:

Question 14: I’m always confused on how to strengthen my core. I would like to know the best exercises to get your core strong?

Answer: There are no perfect core exercises, but there are definitely ones that have a very high impact.

Some of the Top “High-Impact” Core Exercises:

- Ab Roller – little wheel your roll out on

- Zercher Squats – holding bar in the crease of your elbows and squatting

- Pull-ups – the upper back is part of the core and works to stabilize the torso during all movements

- Med Ball Rotational Throws – great way to increase power

Question 15: I usually do leg raises on a pull up bar as well as med-ball exercises four times a week. Is this sufficient?

Answer: Med balls are amazing training implements and you can do a ton of different movements with them. Definitely use them frequently. Also, bodyweight exercises are great for the core as well. If you mix it up well and hit a variety of movements, you’ll be doing great.

Question 16: What’s the most efficient way for a 35 year old man with a very packed schedule to solidify his core? So far that’s the only area I seem to be having problems with.

Answer: My best suggestion to get the most out of your training time on a tight schedule is to not only perform primarily compound movements, but superset your core exercises in DURING the workout RIGHT AFTER the previous exercise. This will decrease your overall training time and provide you with a great training effect.

Question 17: I hear a lot of people talk about ho working your abs is one of the best exercises for basketball. What I don’t get is how it’s supposed to help me get faster, etc. How does the core play in the role of basketball workouts?

Answer: The best core exercises for basketball are the ones that improve the individual’s performance. And these are different for each athlete. There must be a needs analysis of the player and the sport to pull this training means together. The core’s role in basketball (and any sport) is to provide stability, to transfer power, to protect the spine, to enhance all movement.

Question 18: I have been working on core a lot but I have run into a problem because I have the top four abs built up. How do I build the bottom two up to have a six pack and be faster?

Answer: It is all a factor of your body fat in this area. You can also add some hanging knee ups, hanging leg raises and some swiss ball pike ups to your arsenal.

Question 19: What exercise(s) would you use to get the abs, the lower back, and the posterior chain explosively fast?

Answer: Exercises that focus on explosive movements where the implement is released, ie medicine balls are perfect for fluid, fast movements. Also, diversifying with some boxing skill work like hitting the heavy bag is great for improving core power.

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-Alex