Core training is critical to building a body that looks and performs well. However, proper core training is more than just doing a couple sets of crunches and calling it a day.
In fact, a strong core needs to be able to create force, transmit force, and withstand external forces when needed. To accomplish all of these tasks, you must to do 3 types of core exercises:
1) Anti-rotation, anti-extension, or anti-flexion exercises (these moves teach stiffness)
2) Flexion-based exercises (these are crunch-style exercises)
3) Rotation exercises (these are moves where you create rotation)
To make incorporating all three of these types of core exercises easy with an NT Loop, we designed the NT Loop Core 4. These are our top 4 NT Loop exercises designed specifically to check the boxes and build a powerful core when used regularly.
See all 4 exercises below and watch a detailed demo video on how to perform each one.
Arm Walkout
The NT Loop Arm Walkout is one of the hardest core exercises and it trains the anti-extension aspect of the core. While doing this exercise your lower back will want to arch or extend, but you want to avoid that.
Keep your glutes squeezed and your lower back slightly rounded throughout the entire exercise. Also make sure to choose the red NT Loop for this exercise since you won’t need much resistance.
You can perform this move for reps, but we recommend using timed sets instead.
Ab Crunch
The NT Loop Ab Crunch is a supercharged version of the standard crunch. By adding the band for resistance, you’ll be able to make the exercise harder and also match the strength curve of the exercise with the band. That means that resistance increases as you get higher in the crunch, which is where your core is typically stronger.
This move covers the flexion-based exercise requirement in the Core 4. While flexion-based exercises have gotten a bad rap in the past, they are completely safe when done correctly.
Perform multiple sets of these as part of your workout, and choose a band tension that allows you to complete 10-15 reps.
Resisted Plank
The NT Loop Resisted Plank is a fantastic Anti-flexion exercise because you have to tighten your core to keep from flexing at the hips when the band exerts resistance.
This move really takes the standard plank to the next level by adding resistance. You’ll see very quickly that if your form isn’t spot on, that you won’t be able to maintain this one.
Instead of doing timed sets like a standard plank, we recommend performing these for sets and rep and choosing a band with higher tension like our blue or black NT Loop.
Band Tight Rotation
The NT Loop Tight Rotation is a great exercise for developing the ability to create force through rotation. In addition to training the abs and hips, it’s a great exercise for sports performance. Especially for sports such as golf, tennis, or baseball where you are swinging an item.
We recommend doing these for multiple sets of 8-12 reps, and don’t forget to do both sides.
