Build Inner Strength


Build Inner Strength

Get rock hard abs by concentrating on all areas of your core
ab exercise circuit from the Australian strength coach Ian King works your entire midsection, which means a visible six-pack (for your cover shoot) and stronger stabilizing muscles around your spine (for back health and sports). Do two or three circuits 3 or 4 days a week. Perform one ab exercise after another with about 30 seconds of rest in between, then rest for 1 minute between circuits.

Knee Up
Lie on your back with your feet flat on the floor, arms stretched out to a T for balance and knees bent 90 degrees. Press your lower back flat into the floor as you raise your legs until your hips are bent 90 degrees 1. Straighten your legs slightly, then lower them as far as you can without allowing your lower back to lose contact with the floor 2. Take 3 seconds to lift and 3 seconds to lower your legs. Do 10 to 15 repetitions. As you improve: Straighten your legs more.

Start on your back, feet flat, and hold your arms alongside your body (palms down) 1. Slowly lift your torso to a sitting position 2. Pause, then slowly lower your torso to the floor. Take 3 seconds going up and 3 going down, or do the exercise as slowly as you can. Do 10 to 15 repetitions. As you improve: When you can do 15 repetitions, add 1 second to the lowering portion of the move and reduce your repetitions to 10.

Wrist-to-Knee Situp
Lie on your back, hips bent 90 degrees, lower legs parallel to the floor. Touch your fingers to your temples at an angle, your forearms forming a 90-degree angle 1. Raise your head, shoulders, and butt off the floor 2. Bring your left knee up toward your chest, rotate at your waist, and touch your right wrist to your left knee 3. Repeat on the other side, left wrist to right knee, taking 2 seconds to go up and 2 seconds to go down. Do 10 to 15 repetitions. As you improve: Pull your elbows back, forming a wider angle with your forearms.

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I like the whole idea of

cameron's picture

I like the whole idea of building inner strength. I want to get the strongest most muscular and hardest abs I can get. I'm stoked.


That’s an awesome

arm88's picture

That’s an awesome goal.
How’s you’re eating? You should check out a bunch of the eating plans on this sight. What you eat is the #1 thing to lose weight and gain muscle. You HAVE to be eating 6-8 times a day.

Also to get lean and a nice 6 pack, you should try HIIT (high intensity interval training) there’s a bunch of guides on that as well (its basically sprinting) and also, check out Dylan’s stability ball video for abs, it’s a great exercise for getting lean hard abs.


I'm naturally lean just need

cameron's picture

I'm naturally lean just need to gain lean hard muscle. The puffy muscular is interesting and even when they are defined. I wonder if there's drug use that contributes to that.


I'm a bit on the puffy side.

AndrewMedina's picture

I'm a bit on the puffy side. I think its more genetics than anything else.

perhaps something along the

dylan's picture

perhaps something along the lines of a scivation pill. This pill drains water out of your muscles making them look tighter and more ripped, though i don't know if this is what you want. You only use this type of drug before a big event that you want to look cut at.

Nope, I don't want or need

cameron's picture

Nope, I don't want or need any drugs. I was just wondering why some muscular guys look hard and defined and some puffy but also defined.


well i want the exact same

RaadV's picture

well i want the exact same thing as cameron, i train brazilian jiu jitsu, its a sport-martial art where a very strong core it's handy to have and power strength in your whole body.

Which exercises you recomend to have explosive strength? apart of dead lift

Capoeira? Raad, is that

cameron's picture

Capoeira? Raad, is that your Brazilian martial art?

I've seen that done and it's amazing.

I'm doing deadlifts and gaining lean muscle. I've been working my abs damn hard and VERY happy that they're becoming really sculpted and strong and hard. I'm a college freshman and have a friend Andy who transferred in as a junior who has the best body I've seen in person. He's rock solid and an expert in core conditioning--his 4 rows of abs are stunning and you can punch them forever and only hurt your hand. Yes, I hurt my hand and wrist. Anyway, Andy got me back into lifting weights. I've had a muscular body in the past but got into studying and gave up on the body for the mind. I grew up skiing so have great legs. I'm packing on muscle and am stoked. My friend Andy showed me a smart guy could also be fucking muscular. I'm addicted to getting the best body I can and the best grades here.

I wish you a Happy New Year of gaining a strong core--fucking strong core!--and explosive strength!


Nah. Brazilian Jujitsu is a

AndrewMedina's picture

Nah. Brazilian Jujitsu is a school of Jujitsu started by Helio Gracie for the purpose of Mixed Martial Arts. Most of the serious contenders in the UFC are practitioners of one form of Jujitsu or another.

Having a good, strong core makes your stand up fighting very formidable (Strike with your body, not your limbs) and is key to winning a ground fight.

In stand up fighting you get more power by punching and kicking using your core muscles as opposed to just your limbs and pectorals. A good person to watch is Chuck Liddel. He LOOKS fat, but watch his core when he throws a punch, he's using a tremendous amount of core strength to twist his body with the punch using torque to create more striking power than just possible through the arm muscles alone.

In ground fighting a core strength allows for a better submission game. You can prevent your opponent from breaking your posture, which leads into a submission hold, or break your opponents posture and perform the hold yourself.

A friend of mine who is an experienced Jujitsu practitioner demonstrated the importance of core strength by throwing me into an armbar. I had him in the gaurd position with me on top, in the blink of an eye he broke that posture by overwhelming my erector spinae muscles (i couldn't pull back up to a more upright position, in other words if it were a fight i would have been too close to him to strike) used his lower abs to bring his legs up to my shoulders then BAM! Armbar.

Clean and press; and Snatch

arm88's picture

Clean and press; and Snatch are probably the best for explosive strength (There both Olympic lifts). Sprinting builds great explosive strength as well.

Compound exercises working

justin's picture

Compound exercises working the fast twitch muscle fibers.

Your blog provided us with

star09's picture

Your blog provided us with valuable information to work with. Each & every tips of your post are awesome. Thanks a lot for sharing. Keep blogging.night sights

Yeah Skiing play a crucial

smart5's picture

Yeah Skiing play a crucial role in giving strength to thighs and legs. ski impact protection

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