Josh Bowmar shares a full core workout with 5 different exercises, these exercises are a perfect example of how Josh Bowmar trains his core. He uses 1 day of of the week for a 45-50 minute workout to train abs. To learn more about these exercises and even see Josh Bowmar demonstrate each one, read below!
Decline weighted sit-ups and twists:
For this exercise you will need a decline bench and a weighted barbell, Josh Bowmar used a 30 pound barbell. Then you will start by putting the barbell on your back, holding it for stability with both hands. Then you will start by doing a sit up and twist at the top to your left. Josh Bomwar recommends doing: 5 left twist, 5 middle, 5 right twist, 5 middle and 3 rounds.
Weighted reverse crunch pauses:
First, you will need a regular bench, laid out flat and a dumbbell, for example Josh Bowmar used a 15 pound dumbbell. Then, you will sit on the bench sideways, put the dumbbell in between your feet and once you are all set up you will crunch in and out. For this exercise you will want to do 10 reps and 3 rounds!
Weighted v-ups on bench:
This exercise will be set up the exact same way as the one above and you will also need a dumbbell! Josh Bowmar also uses a 15 pound dumbbell for this one. Then instead of crunching together you will v-up, keeping your legs straight while squeezing the dumbell with your feet. For this exercise you will want to do 10 reps and 3 rounds!
Cable crunches:
All you need for this exercise is a cable machine and a bar attachment, fixed at the top. Then you will be on your knees and hold the bar right at the top of your head and crunch! Make sure the weight it is set at is challenging for you and really focus on using your core. Side note, notice how Josh Bowmar is keeping his arms at 90 degrees and the bar never goes in front of his face. This is better for a stronger ab focused crunch! For this exercise you will want to do 10 reps and 3 rounds.
Ground V-ups w/ plate super set with a max contraction “push/pull”: You just will need a heavy plate, then you will lay on the ground hold the plate above your head and v-up, bringing your upper body and legs together. Then super set with a max contraction “push/pull”. For this exercise you will want to do 10 reps 2 rounds.
You can adjust the difficulty by lowering the weight or not using weight at all. To see Josh Bowmar demonstrate each exercise CLICK HERE!
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