Mark Wahlberg's 'Pain & Gain' Workout

Want rock hard abs like Mark Wahlberg? We went straight to the source to find out how he got in killer shape for the action-packed dark comedy Pain & Gain, debuting on Blu-ray and DVD August 27th and on Digital August 13th. Here are 10 core exercises from Mark's expert trainer, Brian Nguyen.

 

Learn more about how Wahlberg trained for Pain & Gain at UTR

1) Bridge

Balance on your elbows and toes with a flat back while squeezing your core muscles as strong as possible.

2) Mountain climber

Hold a pushup position while alternating your knees to your chest, squeezing your core each time you pull your knee in.

3) Loaded walk/farmers walk

Stand tall with shoulders back holding weight in each hand while making sure to minimize wiggle/wobble as you walk.

4) Russian twist

Sit and raise you legs slightly off the ground. Squeeze your legs together and use your core to rotate your upper body from side to side.

5) Leg raises

Lie on your back with your hands at your side palms down. Keeping your legs straight and squeezed together lift your legs off the ground until your heels face the sky, and lower the legs so your heels barely touch the ground.

6) Side bridge

Balance on one elbow and the sides of your feet keeping your body in a straight line and your hips up. Make sure to squeeze your core and emphasize side of your core closest to the ground.

7) Plank with alternate shoulder touch

Hold a pushup position and slowly bring one hand to touch the opposite shoulder and alternate keeping your hips square to the ground and back flat.

8) Pallof press

With arms straight ahead of your shoulders hold a resistance band across your body and step away from the band until you feel a good resistance. Bring the band to your chest and push it away keeping your core strong and body tall and straight.

9) Stability ball stir the pot

With toes on the ground and elbows on the ball rotate your arms clockwise then counter clockwise keeping your back flat and core tight.

10) Half get up

Lie on your back on the floor with legs spread apart, one leg flat on the ground and one leg bent with the foot flat on the ground. Whichever leg is bent raise the same arm straight into the air and have the other arm flat on the ground palm down. Using your core to move, drive your raised arm towards the sky sitting up until your opposite arm is straight with your hand on the floor.


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