If you have a job, children, and any semblance of a social life, the one thing you may often find lacking is time. This is why, more often than not, after spending an hour at the gym focusing on major muscle groups, you may skip over core exercises like planks or sit-ups. Responsibilities such as bath time or social engagements can easily take precedence, leading to the omission of dedicated core training.
The abdominal muscles are frequently overlooked as they can be perceived as monotonous to train. Additionally, since the core is engaged during many compound movements, individuals may feel they have already adequately worked their abs. However, achieving a well-defined midsection that garners attention requires direct focus and attention on the abdominal muscles. Just like any other muscle group, the abs need targeted training to grow and become more prominent, especially when coupled with a calorie-controlled diet to reduce body fat.
Cory Gregory, a 46-year-old father of three, trainer, and fitness model, understands the challenges of building a strong core while juggling various life commitments. His Dad Bod Shred workout program, now available for Men’s Health MVP Premium members, illustrates his expertise in maintaining a balanced fitness routine amidst a busy schedule.
One particular example of Gregory’s fitness regimen is his nighttime ab routine, a quick and effective workout that consists of minimal equipment and time investment. This routine involves one exercise with or without weights, taking less than 10 minutes to complete. Despite the simplicity of the routine, the results speak for themselves.
To execute Gregory’s nighttime ab routine, lie on your back with your heels positioned on the edge of a stable surface, such as a bed or weight bench, with your legs bent at a 90-degree angle. Hold a weight plate, typically ranging from 10 to 25 pounds, behind your head with both hands. Engage your abdominal muscles as you curl forward, lifting your upper back off the ground, then slowly return to the starting position with your lower back flat on the floor. Gregory recommends performing four sets of 25 reps each, with resting periods between sets lasting one to two minutes.
Accumulating 100 crunches may seem daunting initially, but progress can be made incrementally. Begin with bodyweight exercises or lighter weights, gradually increasing the load as your strength improves. If you can complete four sets of 25 reps with a 25-pound weight, challenge yourself further by lifting your buttocks off the ground during the exercise.
Gregory’s pro tip for consistency is to keep a weight plate within reach, incorporating crunches into his nightly routine to ensure completion. For individuals seeking similar time-efficient and effective workouts to achieve their desired physique while managing other commitments, the Dad Bod Shred program offers a comprehensive solution.
For more curated workouts like the Dad Bod Shred program and tailored fitness guidance, consider becoming an MH MVP Premium member to access exclusive content and resources. Strengthen your fitness journey and balance life’s demands with expert guidance and personalized fitness.
