Abwork is essential. You’re not just aiming for that belly. of course, Abs exercise It can lead to weight loss and definition, but they are also essential for better functioning of every part of your body. If you have strong legs, arms, chest, and weak abdominal muscles, you are injured. So moving your core should be on your daily to-do list, but how?
First of all, there is no one-stop solution. You might think, “Hey, I do 100 sit-ups a day, so I can skip this story altogether.” It’s not.You need to find some Abdominal exercise options Get full core firing. Make sure you don’t just start the following core work, which is a waste of time in most cases.
Skip: Crunch
The reasons are as follows: The least effective core move should be cSean Jenkins, senior trainer manager at New York City’s Core House, says he runs a ranch with his feet on the ground. “Individuals tend to move only one section of the abdominal wall when doing this exercise,” says Jenkins. “As a result, they tend to just move their heads in the process.” (If the beach lady neck is what you’re looking for, that’s not bad …)
Try leg sit-ups instead: “”We recommend straight leg abs exercises, keeping your feet in constant contact, “says Jenkins.According to research Applied Physiology Nutrition and MetabolismStraight leg abs exercises are better suited to rejuvenate the upper abdomen than crunches. First, place your prone position, your arms overhead or aside. Engage the core, roll it up to your seat, straighten your legs and secure it to the floor. Roll back
Skip: Side bend with heavy weight
The reasons are as follows: The side bends seem simple at first glance and encourage you to double down the dumbbells so that you can “feel burned”. However, the oblique muscles, which are the muscles that work when bending the torso from side to side, do not actually require much weight to be effectively active. Instead, by loading the pound, the torso begins to lean forward, compensating when performing a side bend and stressing the back muscles.
Try this weight transfer instead: No weight is needed to fire the diagonal muscles.Just deepen the angle of the side bend (In yoga, known as utthita parsvakonasana or extended side angle pose) You will feel the heat in no time. Start with a deep rush, turn your left foot forward, face forward, and bend your left knee. I turned my right foot back and straightened my right foot. Bend over and place your left hand on the floor outside your left foot. Twist your torso to the right and raise your right arm to the ceiling. Turn your head and look up at your right hand. Press and hold for 30 seconds, then repeat on the other side.
Skip: Ab roller
The reasons are as follows: “Using toys to make core work more difficult than necessary can backfire,” says Jenkins. Instead of making your muscles work harder, you’re actually just working them wrong. Instead of maintaining the form, the focus is on trying to complete the out-and-back roll by all means possible. As a result, your back, hamstrings, and arms can all be better trained than your core.
Try a board instead: “The guys aren’t taking full advantage of the board position,” says Jenkins. This basic core movement may not be sexy, but it works on the full range of abdominal muscles in a single 60-second exercise.
Skip: Bicycle
The reasons are as follows: Pushing your hands behind your head and trying to touch your elbows to your knees as you pedal your feet puts strain on both your neck and lower back. This is because the neck tends to pull forward to touch the knee. Without proper strength, the lower back will arch from the floor when your foot hits the bottom edge of the cycling motion. The end result: There is a high risk of neck and back injuries and little core activation.
Try V-Up instead: V-up is one of Jenkins’ favorite core exercises. This movement requires both the upper and lower body to move in unison to balance in the V position. This eliminates the possibility of overloading one or the other. First, lie face down on the floor and place your arms overhead. It contracts the abdominal muscles, rolls up the center of the back and shoulders, and at the same time lifts the legs off the floor and straightens the legs. Hold the V position, hold 2 counts, then lower and move again.
Skip: Ab Locker
The reasons are as follows: Does that mean you’re beyond the midnight infomercial? If you need more evidence that the product is more gimmick than the substance, American Council on the Movement Twenty years ago we established the ab rocker as the only worst exercise to tone the core. Still, men continue to buy it. I’ll say it again. This self-powered device relies on using the upper body to power the movement of the lower body. And since your arms are almost certainly stronger than your abdominal muscles, you will get very good biceps / triceps training and zero core exercises.
Try hanging the knee tack instead: Jenkins is very supportive of hanging ab knee tacks. The only way to get started with this exercise is to use the core. As a result, the rectus abdominis and external oblique muscles receive hekba training. First, hang on the pull-up bar and straighten your arm. The abdominal muscles are contracted and the knees are bent, aiming to bring the knees into contact with the chest. Stretch your legs and put them back first.
