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If you feel like you need a pair of expert eyes, don't be afraid to ask a trainer at your gym for some help.

The core is more than just your abs.

The rectus abdominis your six-pack - what we Want my nutt on dl think of as the core - is only the top layer. Well-defined abs do not necessarily mean your core is strong - they just mean you have low body fat.

The core includes deeper muscles: That's your core!

With my clients, we do one or two core exercises each session. I recommend you perform the Hollow and Dead Bug as part of your warmup, and then pick your favorite two exercises for after your main workout. Bracing your core.

Stuart McGill - a world-renowned biomechanist, who has conducted the most in-depth research into the core - advises that, whenever you perform "core training," you learn to brace your abs.

Bracing is a much more effective technique compared with pulling your navel in.

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This exercise teaches you to activate your deeper abdominal muscles while bracing. Do 10 reps to start. The Dead Bug teaches you to nutt your limbs and direct their movement through your core.

Do 10 reps to start with, and build up from there. Hold the pose for a time, and aim to work up to 60 seconds.

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The simpler version is performed on your elbows. For more of a challenge, hold the Plank on your palms.

When you can hold the standard Plank for more than 60 seconds, Want my nutt on dl is a great progression to try. The Superman Plank starts off with your arms extended about 45 degrees in front of you and on your palms rather than your forearms.

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Work up to hold for as long as possible. If you can reach 60 seconds, you deserve superhero status!


Alternatively, you can wear socks and train on wooden floors for a similar effect. These exercises are a great progression from the Plank. The addition of moving your body while holding the Plank position really hits your upper abs.

Do two to three sets of five to eight reps each. This is a really do exercise as there is constant tension on your core, so perform three to five reps for two or three sets.

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Full screen. Hollow This exercise teaches you to activate your deeper abdominal muscles while bracing. Start off on your back, breathe in, and lift your arms up, pointing them toward the ceiling.