Include these five basic exercises in your core training program.
Many abdominal exercises are not the same. The University of Southern California conducted a study on the most popular abdominal exercises. Here’s how they compare to other favorite (and not so favorite) ab exercises.
Why? The basic crunch does precisely that: it is simple. Do not waste your time on an insufficient exercise that fails to engage your abdominal muscles.
Why: Because the ab rocker was not as effective as a traditional crunch. It was up to 80 percent less effective. Yes, it is effortless to do. That’s why it fails. The tool works by supporting your head and deactivating the muscles that typically support it. Your supporting muscles can weaken, causing neck pain. This is why these machines end up in the corner of your gym.
Why? This exercise can lead to back problems. You can put a strain on your lower back by forcing you to push your upper body forward while trying to touch your feet. No.
Why: It is not natural to isolate the obliques this way. This can cause unnecessary strain to your back. (How many times do you bend straight to one side to grab something?) People often use the momentum created by dumbbells and move side-to-side instead of adequately engaging their muscles. If you don’t want your muscles to be stiffened, these are the wrong moves.
Why? The use of sat twisting machines in fitness centers is a wasteful investment. You can injure yourself if your weight and control of the movement are not correct. They can also rotate your lower back beyond what is safe. I have seen people with some severe momentum snap from left to right.
Why? It stimulates your abdominal activity in a more extraordinary way than regular crunches, and it also strengthens your back muscles.
How: Your forearms should be supported, and the balls of both your feet should be on your toes. Bridge up and place your body in one line. Hold your abs tight for between 30-60 seconds.
You can take it up a level:
Why: The San Diego study found that this exercise was second best at strengthening the obliques. It stimulates more abdominal activity, including your lower stomach and the obliques, than the traditional crunch.
How: Laying down on your back, lift your knees so that your knees are at a 90-degree angle. Your hands should be near your temples. While twisting your legs and crunch up, you can also do a bicycle motion using your legs. To illustrate, imagine that you crunch up and move to the right and then draw your right leg in. For 20-30 repetitions, repeat the process.
Why? Side planks are not only great for your obliques; they also tone and stimulate your glutes.
How: With your forearm straight up, place your hand on your stomach. Hold the position for between 30-60 seconds, bending your hip to keep your body straight.
You can take it up a level: To raise your top leg, bring it to parallel to the ground. (This is Vasisthasana in yoga).
Why? It stimulated more abdominal activity by 116 percent.
The traditional crunch was not as popular among the participants of the study.
How: With your legs straightened, lie on your back and your knees bent. Begin to touch your ankles with both your hands. Do not contract your chest. Repeat for 12-16 reps.
You can take it up a level: Reach toward your toes, and hold it for 15 seconds.
Why? This movement can exercise the lower abdominal area and the oblique muscles.
Method: Lie on your back with your arms folded behind your back. Keep your legs straight, so your knees are at a 90-degree angle to your torso. Bend your pelvis while pulling your knees toward your chest. Try to do 15-20 repetitions.
You can go higher: You can raise the kettlebell over your head.
The best way to train your abdominal muscles is to do a continuous cycle of basic movements. The circuit is efficient and allows you to achieve maximum results. For best results, perform this series of exercises after your workout. When working hard, your core needs to be strong and supportive.
Plank tri-set: Regular and sides: 30-60 seconds
Reverse crunch: 15-20 reps
Bicycle crunch – 10-15 reps per side
Vertical chair knee raises: 12-15 repetitions
Note: Please do 2-4 exercises or chains without resting. You can also take a one-minute break between each cycle.
We recommend taking supplements during prolonged exercise and, most importantly, eating a healthy diet to avoid problems later in life! Visit our dispensary for a wide range of medications, supplements, and vitamins.
