ABS AND CORE EXERCISES BUILD SOLID CORE STRENGTH
BUILD SOLID CORE STRENGTH with six pack
Picture: Hanging leg raise best abs workout
Sit-ups are not as effective as many other exercises. They are limited in terms of variation and progression and are not optimal in terms of spinal health. One of the best alternatives you can do is the Hollow Body Hold. To prove it, there are 3 points where this exercise beats sit-ups by a long shot. The first is upper and lower abs.
When you do sit-ups, you're mostly strengthening your abs by flexing your thoracic spine. In this position, you can of course tilt the pelvis. But the impact on the lower abdomen is not as high as when you stretch your legs. The Hollow Body Hold is a great mix between upper and lower abs because you have to arch your spine to lift your shoulder blades off the ground and you have to tilt your pelvis to keep your abs engaged as you lift your legs. These 2 moves will hit your upper and lower abs and you can also adjust them to your level. This brings us to the second point, which is progressions. When you do the Hollow Body Hold, you can easily adapt the procedure to your level.
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The more you extend your body, the harder this movement becomes. When you extend your arms or legs, your abs have to work harder because of the longer lever. If you extend your arms, it's harder to lift your upper body off the ground. If you stretch your legs, it is harder for your pelvis to maintain the correct position. Both moves tighten your abs in an optimal way. Always pay attention to the correct execution. Lift the shoulder blades off the ground and keep the pelvis in the correct position.
Pull your legs in if you can't hold the correct pelvic position. Otherwise, you won't strengthen your abdominal muscles, but you'll unnecessarily strain the lower part of your spine. Also, make sure to tuck your chin in and keep your head in a neutral position. The last advantage is that the Hollow Body Hold is more of a static exercise. In sit-ups, you flex your spine over and over. Repeating this compression every day for many rounds can cause degeneration of your discs. The result can vary from back pain to serious medical conditions. Your spine is designed to move but not create an excessive amount of compression work over and over again. Movement is important. But too much of the same movement could degenerate it. But of course, in general, it is not bad to make dynamic movements.
If you want to use the hollow body hold as a dynamic exercise, you can do the Log Roll. Here you don't have the disadvantages of constantly repeating motion with high compression. You only have a slight movement in your spine, and you also have the advantage of working out your obliques and back muscles with this exercise. In addition, it is also a coordinated exercise. Another great variation is Hollow Body Rocks. Here you keep the body under tension and add a rocking motion. This will greatly increase the stability of your core, because in addition to the hold, you must also stabilize the body during the full range of motion in different positions and at different intensities. If you are looking for a complete exercise program, we have a special offer for you. Just visit our website healthbestfit.com and get exercise and health fee tips right now.
How to structure core workout
A core workout should typically include a variety of exercises that target different muscle groups of the core, including the rectus abdominis (abs), obliques (sides of the abs), and transversus abdominis (deep core).
Here is an example of the basic structure of the basic training:
- Warm-up: 5-10 minutes of light cardio or dynamic stretching
- Plank: Hold for 30-60 seconds, repeat 2-3 times
- Russian Twist: 15-20 reps, 2-3 sets
- Dead Beetle: 15-20 reps, 2-3 sets
- Reverse push-up: 15-20 reps, 2-3 sets
- Side Plank: Hold for 30-60 seconds on each side, repeat 2-3 times
- Cool down: 5-10 minutes of stretching
It's important to note that workouts can vary based on an individual's fitness, goals, and can also be made more advanced by adding more exercises or increasing the number of reps and sets.
Basic exercise should include exercises targeting all muscles in the abdomen and lower back. A complete core workout should include exercises targeting the upper abdominals, lower abdominals, and obliques. Exercise should also include exercises that involve the lower back, such as back extensions or planks.
To structure your core workout, start by warming up for 5 to 10 minutes. This can be a light jog, jumping jack, or any other form of low-impact cardio.
Next, move on to targeted basic exercises.
Start with exercises that target the upper abdomen, such as crunches and sit-ups.
Then move on to exercises that target the lower abdomen, such as leg raises or bicycle crunches.
Finally, add exercises that target the obliques, such as side bends or Russian twist or twists.
After the basic exercises, finish with some static holds or planks. Hold each of these positions for 30 seconds to 1 minute.
Once you've completed your core workout, finish with a relaxing stretch and foam rolling. This will help reduce pain and promote recovery.
The 20 Best Ab Exercises of All Time That Will Crush Your Core
Here are the top 20 abs exercises that can help strengthen and tone your core:
- Plank
- Hanging leg lift
- Cable pinch with weight
- Loaded sit-ups
- V-Up
- Crunches on the bike
- Russian Twist
- Climbers
- Flutter Kicks
- Wood chippers from high to low
- Reverse crunches
- The medicine ball bangs
- Dead bug
- Burpees
- Captain's chair
- Crunching fingers
- Heel touches
- Climber Twists
- Side plank
- Plank Jacks
- Scissor kicks
- Standing cable cutter
- Russian kettlebell swings
- The medicine ball bangs
- Farm wear
- Crunches with lock leg
- Rowing machine
- Swiss ball pikes
- Dumbbell side bend
It is important to note that a healthy diet and overall fitness regimen are also key to achieving a strong and defined core. It is also important to consult a doctor or physical therapist before starting any new exercise routine.
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