core strength exercises for beginners TRASH your deep your core muscles with 2 Dumbbell Bench Anti-Rotations

This is a monstrous (in a good way), highly-efficient exercise for targeting the deep core muscles very strongly...the obliques and the transverse abdominis.

If you want more like this, go to http://www.thebestcoreexercises.com

One of the primary functions of these muscles is known as anti-rotation...which, to put it simply, is resisting rotation in the torso.

Many exercises you see being done for these muscles involve some form of rotation. In our case, we're going to be using those muscles to FIGHT rotation, keeping the torso exactly as it is.

To do this one, you'll need a flat bench and a pair of dumbbells. I'm using a pair of 40 lb dumbbells and, to be honest, I should have gone a bit lighter (I forgot how tough this exercise is!).

Now, instead of lying down with your body on the bench as you normally would, you will only have your upper back on the bench. Your lower back and hips will be completely off the bench.

This is necessary as it allows you to drop your hips and use your legs to contribute to anchor the anti-rotation from the lower end. If your lying on the bench as you normally would, it doesn't allow your legs and glutes to provide much, if any help during the movement.

And that means you will fall over if you use anything heavier than 10 lb dumbbells. We're looking to challenge those deep core muscles, not tickle them.

I would aim for 4-6 reps in each direction for this one and 2 or 3 sets in total.

Start with a light weight to get the idea of how this one feels and what you feel your deep core muscles are capable of, then progress upwards from there.

I would also recommend you do this one AFTER any other exercises that require core strength or stability. It's going to wreck your core for those if you do these first.

Again, if you'd like to try more exercises like this, go to
http://www.thebestcoreexercises.com

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core strength exercises for beginners TRASH your deep your core muscles with 2 Dumbbell Bench Anti-Rotations
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