David Beckham’s Core Training: Not Just a Six Pack

June 20, 2011

If you see David Beckham after a match, sans shirt, you might wonder what ab-shredding exercises the international superstar performs to maintain his six-pack. Crunches? Sit-Ups? More Crunches?

Whatever it is, you’re doing it, because he looks sharp, and that must be why he plays so brilliantly on the pitch, right?

No, but yes.

Beckham is a lean, mean, free-kicking machine. He’s also an exceptional crosser who effortlessly sends the ball sailing from the side of the field to the front of the net. His chiseled upper-half isn’t just for show. It's the power source for those remarkable free kicks and crosses. The sexy six-pack is a bonus.

Gimmicky machines and workout programs that claim to give you that elusive “ripped” look? They isolate the core, which does little to improve your athletic performance.

The core is the foundation of all strength. “A strong core enables you to not only be a stronger athlete, but more efficient in movement,” says John Ireland, former fitness coach of the L.A. Galaxy, now with the Colorado Rapids. “In soccer, you never isolate the core muscle groups. You’ve got multiple muscles moving at one time.”

Which is how Beckham trains his core. You won’t find any machines in his workout. Becks performs multidimensional exercises that challenge his core while he controls a soccer ball through various movements.

Beckham functionalizes traditional exercises like the Leg Press and Leg Extension by performing the movements lying on his back and squeezing a soccer ball between his feet. “It’s more body motion and movement training as opposed to sitting on a machine and isolating a muscle group,” Ireland says. “Total body training is the way to go.”

Your core muscles are engaged continuously throughout the movement. They have to be in order to stabilize your body so you can perform the drills. By incorporating the ball, you’re also working your thighs, groin and upper legs.

To train your core like Beckham, start by performing Russian Twists for a rotational component, and follow with the Leg Press and Leg Extension With Soccer Ball. With the ball locked between his feet, Beckham advances to Leg Circles and V-Ups.

View the full library of videos featuring Beckham's core training at STACK.com.

Photo:  socialitelife.com

Topics: SOCCER | CORE | EXERCISES
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Must See
RGIII Talks About His Legacy RGIII Talks About His Legacy
Views: 30,082,922
Colin Kaepernick Explains His Ridiculous Socks Colin Kaepernick Explains His Ridiculous Socks
Views: 32,658,503
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,229,784

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,015,900
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,235
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,354
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,676
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,362
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,462
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,004
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,053

Load More
More Cool Stuff You'll Like
A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

The Most American Workout Ever

The Most American Workout Ever

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

YardBarker