Mid section workout

Scott Schwab:
I have found that in talking to people that the area that most people care to critique and hoped was a little more firm is the mid section. I will tell you a secret that I learned from a very good personal trainer. If you have a weak stomach, you probably have a weak back. Since that time I have made it a point to do core exercises that really have strengthened my whole body. Much of what I do is simply focusing on the tightening of my abs as I do the exercise.

Ball Sit-ups
The great thing about having an exercise ball, is the support that it provides your back. Many people do not work their core because of the intense pain of the workout or the discomfort of the exercise. Truthfully, if it is going to work, it will be a little uncomfortable, but should be within reason. Obviously we are not looking to pull something or cause an injury that will take you out of the routine. Begin by situating the ball under your back. With feet on the ground, lean back as much as possible, and have the goal to get your head as close to the ground as possible. Take your hands and stretch them as far backwards until you touch the ground. Slowly and while flexing your abs, you will do a full sit up and repeat the process as many times as possible. Like a good laugh your abs should be sore. Do as many reps as possible and then repeat 4 sets.

Dumbbell Dance
You probably have never heard of this before and that is ok because I just made it up. I don't know what it is called, but I see many people do it and it is a challenging exercise. Stand on one foot with the other leg slightly off the ground and knee bent at a 45 degree angle. Take a dumbbell and hold it straight out in front of you with either both hands or one hand. As you hold that position, bend down with your back in a straight up position until you cannot go down any further. This may be one of the best leg workouts that you will have to, and so it is with many exercises, you benefit from multiple muscle groups being worked. The key is to have good posture and choose a weight that will burn your arms, but not hunch you over and hurt your back. It is best in front of a mirror as you can look yourself in the eyes the whole way up and down. Work each leg 10 reps and 4 sets. The secret to this lift is to flex those abs like crazy.

Dumbbell Dips
Standing straight up, grab to dumbbells of equal weight. Hold each dumbbell down to your side and gently let it pull you down until your arm is extended on one side as far as your body will go. Repeat with the other side and do a total of 10 reps for each side and 4 sets. Again the secret is to hold your abs as tight as you can as your body is being pulled down by the weight and then slightly exhale to keep your breathing consistent and stomach tightened.

Good Mornings
Again maybe not the correct term, but I have heard them called this. Taking a curl bar, you will place it behind your head resting on your neck. With legs shoulder width apart and straight, slowly bend over until you cannot go further. Slowly come back to the starting position and repeat. The key with this, is keep your back straight and again if you can do this in front of a mirror look yourself in the eyes the whole way down and whole way up. This exercise really strengthens all of the areas of your back, but specifically helps with the lower back. Keeping your stomach tight, will add to the difficulty. You are not looking to get a weight that is really heavy. Choose a weight that allows for you to have good posture and control. Do 10 reps and 4 sets.

The best way to finish this type of a workout, is to sprint. Believe it or not, much of your total body strength comes from your core. Sprinting will help keep your legs, back, and abs loose. Do 4-5 sprints 20-50 yards long. Start at 50% and work yourself up to a full sprint.