The Best Core Strengthening Exercise Ever

For a great core strengthening exercise you just cannot go past the plank. There is simply no better exercise to tighten up your core muscles. And when you have mastered the plank (aka- bridge or hover) there are plenty of variations to try out!

But firstly it will help to know what your core is and why we need to strengthen it! Your core muscles are the ones that sit under neath your ab muscles. Your ‘six-pack’ ab muscles sit on the out side and they are the ones that you see when you strip the fat back.

This core strengthening exercise works the muscles that are deeper in, and sit behind your ab muscles. They also run all the way around your side under your obliques and around to your lower back. Which brings me to the reason for tightening the core. The number one reason is to hols that area in tight like a belt and to protect your lower back.

So here is how to perform the best core strengthening exercise –the plank.


1– You will perform the plank resting on your forearms and toes in a horizontal position facing the ground. Your body has to be in a complete straight line from your shoulders right down to your ankles.


2- Tense you stomach muscles by drawing them in and slightly up. Make sure you don’t push your stomach out. For this core strengthening exercise to work, you have to turn the core on in the same way you would tense your stomach if you were about to be punched in the stomach. So you draw you belly button in and slightly up. You must be able to breathe still!

3- From this position you have to try and hold your body there for as long as you possibly can. Try and beat your time each training session. Then we can look at another, or a variation of this core strengthening exercise.

4- If your back gets sore it is because your lower back is dipping towards the ground. So either; your core muscles are not turned on or they are fatigued and need a rest before doing another plank.

5- To stop this happening you need to tilt your pelvis so the front top bones get as close as possible to your ribs. Almost like you are doing a crunch in mid air. Leave your lower back up and try to tuck your bum under as if you are crushing a watermelon in between your ribs and your hips where your stomach is.

That is the ultimate core strengthening exercise ever invented. It takes a little practise but once you have it you can turn those same muscles on throughout the day (like right now!) and have a tighter, stronger, sexier mid-section, and a pain free, safer, stronger back.

Work harder, work smarter

Kieran Sernig

Weight Loss Shakes, Meal Replacements & Protien Powders

What Are Protein Powders?

And should I have them?

Protein powders are a supplement to your meals so you can fit a nutritious, healthy, quick and cheap meal/snack into your day. Do you need them? No. You can get everything you need from your meals, protein shakes just give a more convenient way to get it in.

What Aren't They?

Let's bust some myths.

Here are a few misconceptions about shakes, powders and potions.
  1. They don't burn your fat, it's just like eating a healthy meal but all the nutrients have been counted for you.
  2. They don't make you bulk up, again, it's just like eating a healthy meal. You have to do lots of weights to build a lot of muscle.
  3. You don't have to drink them at certain times only, it's just like eating any other food.
  4. You never use shakes as your only food source no matter what some of these crazy diets tell you!

Do I Want One?

Read on to decide.

There are a few reasons you may want a protein powder-
  1. At about $2 per meal they work out cheaper than food.
  2. If you are in a hurry they are quick to make.
  3. If you eat on the run they are easily transportable.
  4. If you don't get a lunch break or time to eat they are quick to eat.
  5. You don't need a fridge to store your meal.
  6. If you won't eat for a while, the protein shakes I recommend keep you fuller for longer.
  7. If you have a sweet tooth this is a sweet food that should satisfy your chocolate craving.
Remember, food does the same job, these are just a quick and easy version for those who need or want it.

Which One Should I Get?

Choose carefully.

CAUTION- A "meal replacement" shake has to have a certain amount of carbohydrates in it to let them print "meal replacement" on the label. If you read the nutritional label on the back of a "meal replacement" shake and then read the label on the back of a bulking or mass building or weight gainer shake, you would find they are almost identical. If you are trying to lose weight I highly recommend a protein shake that has a blend of each of these different proteins. WPI goes into your system straight away. WPC goes into your system a little slower, casein and albumen go into your system even slower again. By getting a bit of each of these in your shake, your system is then slowly fed from start to finish. It's hard to find shakes with all of these in it. Just like a Low GI meal, a high protein low sugar protein shake keeps you fuller for longer and helps keep your mood stable. You should get something that is low in carbohydrates (around 20g or less per 100g of powder). Something that is low in fat (around 5g or less per 100g of powder). And of course something high in protein (around 70g or more per 100g of powder).

One VERY Important Thing

It has to taste good.

Let's face it, it doesn't matter how good this thing is for you, if you don't like the taste you won't want it will you? I've tried a lot of protein powders and there aren't that many that taste good. I'm giving it to you straight- the best tasting protein powders in the world taste good after you're second or third shake. The first time you taste it you won't think it's that great. After a few days you get used to it and most people actually enjoy the one I like to use. Don't think it's going to taste just like a Wendy's super thick shake. Those things are loaded with sugar and fat and that's why they taste so good, but these shakes I recommend are the best I've tried, otherwise I wouldn't recommend them!

When Do You Take Them?

This bit's easy.

Your protein shake will simply replace one (or two max) of your meals or snacks in the day. Or you only use it when you know you won't get time to eat or are on the road or something similar. You can make it a regular meal every week or just you use it as any emergency meal. I have one first thing in the morning because I'm up at around 5 and don't get home for breakfast until later. I also take one with me if I have a run of sessions together and know I won't be able to get home to eat for a few hours. I don't want my body going into starvation mode and eating my muscle and storing any body fat!

Beachside Discount

I've got your back.

As always, I try and save you money where I can so I buy in bulk and can negotiate some pretty sweet deals for you and myself, so if you'd like a tub while I've got some nice and cheap, just head to the online store here and order.
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