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Get Amazing Abs with These Core-Strengthening Exercises

When your core muscles are strong, it improves your posture and health, not to mention it gives you great looking abs. Personal trainer Dewayne Malone shows you how to build your core.

"The core is your whole abdominal wall, the transverse abdominal, which wraps around your whole back, your lower back muscles, and your inner and outer pelvic hip muscles," says Dewayne.

"It's very important to work your core because it's the foundation. It's the center of the body, and it holds and supports everything else. Also, it's going to help you lean down faster, it's going to give you a better physique, and it's going to reduce your chances of getting injured," he says.

Here are a few of his favorite core exercises:

Lower Abs Plank

1. Start in a plank position.

2. Slowly bend your knees and lightly tap them on the ground.

3. Straighten back to your plank.

4. Continuously draw your abs in.

Repeat for about 30 seconds.

Side Plank

1. Start in a plank

2. Rotate over to your side, stack both feet on top of each other, reach up with the arm that's toward the ceiling.

3. Rotate back down into a plank position.

Keep doing the same movement, continuously alternating sides or staying on one side then doing the other side.

The Spider Lunge

1. Start in a push-up position.

2. Step one leg out and to the side, foot toward your hand, knee toward your elbow.

3. Be sure to lead with your heel.

4. Squeeze your muscles, then bring that leg back into push-up position.

5. Do the same thing with the other leg.

6. Keep alternating legs.

This works triceps, shoulders, the whole core, the abdominal wall, hips, and our glutes.

Rock Around the Clock

1. Start in a push-up position.

2. Slowly walk the feet and knees to one side, three steps, getting a good stretch in the torso and obliques. You want to finish with the inside leg lightly tapping the elbow.

3. Reverse/walk back to the plank position.

4. Do the same three-step walk to the other side and back. Remember to keep your tailbone down.

Need more? To make these exercises even more challenging, you can add a push up in between each one.

For more from Dewayne, visit againstalloddsfitness.com.
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