To build core, one would think of working on ab crunches and sit ups are just sufficient. But, the truth is that for efficient building of the core muscles, you have to give stress from your hip muscles to shoulders. A variety of exercises need to be done for this. The core would include many muscles like –
- Rectus Abdominis – This muscles is also called six-pack and is located along the front of the abdomen.
- Erector Spinae (or sacrospinalis) – This group of three muscles runs along your neck to your lower back.
- Multifidus – These are located under the erector spinae along the vertebral column. These muscles extend and rotate the spine.
- External Obliques – located on the side and front of the abdomen.
- Hip Adductors – group of muscles located at medial thigh.
- Internal Obliques – located under the external obliques, running in the opposite direction.
- Transverse Abdominis (TVA) – located under the obliques. It is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
- Hip Flexors – located in front of the pelvis and upper thigh. It is again a group of muscles, consisting of, psoas major, illiacus, rectus femoris, pectineus, sartorius.
- Gluteus medius and minimus – located at the side of the hip
- Gluteus maximus, hamstring group, piriformis – located in the back of the hip and upper thigh leg.
Wednesday –
These exercises will lead to the development of back and biceps.
- 20 min of cardio
- 45 min of weight training
- 10 min of stretching
Weight training exercise include squats, leg press, lunge, deadlift, leg extension. All of these works on your quadriceps muscle group, which are found in front of thighs. Some of these work on your gluteus and hamstrings also.
Thursday –
These ones will make your gluteal muscles (found in hips) and some part of the legs.
- 30 min of cardio
- 35 min of resistance training
- 10 min of stretching
Friday –
These exercises will focus on your abdominals and core. Go for it.
- 20 min of High Intensity Interval Training (HIIT)
- 30 min of resistance training
- 10 min of stretching
Saturday and Sunday –
The weekend is for rest purposes. If you want to go for a exercise session, then go for a maximum of 30 minutes of cardio.
Besides this workout, he is seen training outside the gym, or at the beach, playing basketball, doing yoga, swimming, etc.
If you don’t achieve that much level of fitness as you desired by following this, then don’t feel bad. Morihei Ueshiba (famous martial artist and founder of the Japanese martial art of aikido) once said that –
“Failure is the key to success as each mistake teaches us something.”
You learn by doing mistakes and gradually will achieve, what you wanted. One thing you will achieve is experience.
Mario, 39, married Courtney Mazza on December 1, 2012 in Mexico and have a daughter, named Gia Francesca Lopez, already when they were married.
Mario Lopez Diet Plan
He is a foodie and loves to eat too much. May be his love for food is what is motivating him to do more exercises to achieve high fitness levels. Particularly, he eats a fruit, granola, and yoghurt in breakfast. Afternoon meal consists of brown rice and chicken. Dinner is sushi.
Like all others, he has a splurge for ice creams, and chocolate cookies. This is all about this famous celebrity’s workout routine and diet plan. Let me know what you think in the comments section below.