Best Ab Workouts
Strengthen your abdominal core muscles and lose your body fat.
How to Develop Sexy 6 pack
Edited by Tom Viren, Jack Herrick, Krystle C., Ben Rubenstein and 404 others
- The concept may sound simple. While putting it into action can be quite challenging.
- Furthermore, It will take dedication, time, and patience to get a 6 pack. Yet, in the end, the effort is well worth it.
- To get six-pack abs, you need to do two things: lose fat and build muscle.
- Hence you get this by dieting and exercising daily.
- So you can have the most toned and muscular 6-pack abs.
- While it will not show if there is a layer of fat over them.
- This article will discuss how you can accomplish both of these goals.
Finding your Core
Core conditioning is trendy these days.
Among runners as much as any other group.
But even though we’re all talking about 6 pack core conditioning.
And some of us are doing it.
While many of us misunderstand its purpose and practice it incorrectly.
The most common misconception about core conditioning is that its main purpose is to strengthen the trunk muscles.
While in reality, developing strength is only a secondary purpose of core conditioning.
Its primary objective is to teach you how to activate important stabilizing muscles.
And coordinate the use of these muscles with other muscles in sport-specific movements.
This object is important because most of us cannot functionally activate some of our most important stabilizing muscles during running.
While this problem reduces our efficiency of movement.
And contributes to overuse injuries.
It doesn’t take any special strength to use the key stabilizers correctly. Hence it takes coordination between the brain and muscles.
According to Michael Fredericson, M.D. A sports medicine specialist at Stanford University. And one of the world’s premier experts on core conditioning for runners.
These muscles are vital to the proper stabilization of the pelvis during running.
Unable to Activate These Muscles
Yet the vast majority of runners (including most elite runners).
Are unable to activate these muscles functionally to maintain pelvic stability on the run.
Again, weakness isn’t the issue. “It only takes a 10 percent contraction to do the job,” says Fredericson.
Rather, the problem is a lack of neuromuscular communication.
Also, our brains literally can’t find these muscles. Probably because of the absurd amount of time we spent slouching in seats.
A posture that requires no use of the deep abs.
So correcting the problem doesn’t require that we increase the maximum force-generating capacity of the deep abs.
Instead, it requires that we learn how to use them.
Especially in sport-specific movements.
You May also like
- 30 Days to 6 pack Ab Challenge
- 10 Minutes to a 6 pack
- Build Your Entire Core, Not Just Your Abs (atlantablackstar.com)
- I want to get ABS! (sergeyzhelezko.com)
Best Workouts for Abs at home for beginners and Core Activation to create Core Strength: The Key to Preventing Back Pain in Runners
– Feb 18, 2020,
by Jane Sandwood
; Through core strength help alleviate back pain (especially lower back pain). It is widespread in runners, according to Runner’s World.
Owing to factors such as repetitive stress and impact.
Although pain can come and go.
The good news is through workouts for abs routine can strengthen the core to cope with back pain.
It can become chronic.
A factor that can wrest from motivation and lead many to give up athletics.
A study by researchers at Ohio State University.
Has discovered what causes chronic back pain and how to resolve it.
The study found that most of the time. It has to do with weak deep core muscles.
Unfortunately, many people lack strength in this vital part of the body.
Working on strength is key if you are to succeed as a runner in the long term.
Ab Workouts at home and Core Activation Motion Detection Technology Reveals the Truth.
The researchers used motion detection technology to examine the role that both superficial and deep core muscles have.
Using force-measuring floor plates to ascertain total impact.
Obtaining detailed images of how bones and muscles moved and how much pressure every joint had to withstand.
Then used simulation to ‘turn off’ specific muscles to observe how the rest of the body would compensate.
And discovered that weak core muscles force superficial core muscles (such as the abdominals) to compensate, resulting in lower back pain.
Ab Workouts at home and Core Activation Core Strengthening
Athletes wishing to strengthen their core can do so at home or the gym through static ab exercises and specific equipment.
Gym rings are a versatile choice that can use to strengthen a plethora of muscles – including arm, shoulder, and back muscles – in addition to the core.
A typical core strengthening workout with rings would involve using gymnastic rings to lift the body off the ground, bending the legs forward and outwards.
The key to making the most core-focused ab workouts at home is a technique; performing each exercise in a stable, controlled fashion will ensure you achieve your aim without injury.
Rings are more challenging than bar ab exercises because they take more effort from the body’s stabilizers; it is ideal for advanced athletes to go one step beyond the bar.
Static Ab Workouts at home for Deep Core Muscles
“Static ab exercises that force you to fire your core and hold your body in place are what’s going to make you a better runner,” stated researchers in the Ohio State University study.
These will not result in the appearance of a six-pack workout routine, yet that is not their aim. As stated by the researchers, great runners typically don’t have six-packs, yet their core is in top shape.
Top static (also called isometric) ab exercises for the deep core include the plank, in which you place your forearms on the floor at shoulder width, extending your back and holding your feet together.
Another exercise is the Dip Hold, in which you grab parallel bars, lifting yourself upwards and extending your arms. As you lower your body down slowly, you bend your elbows and bend your knees.
Stop when your upper arms are parallel to the floor, keeping your elbows tucked in and your forearms completely straight.
Recent research indicates that weak deep core muscles can contribute to back pain. Keep these muscles strong through the floor, bar, and wooden ring exercises. Consult your physiotherapist to ensure you perform these ab exercises with the technique you need to optimize each workout.
A Diagram of selected Core Exercises. Sometimes Core Exercises are the hardest activity to get done when by yourself. In a group, it’s much easier to complete.
Ab Exercises Core Activation
Core Activation, the dream of six-pack abs and tight core muscles, is a common fitness dream for both ab workouts for men and ab workouts at home for ladies.
While it’s impossible to achieve if one side of your muscles is working harder than the other, or worse, you’re experiencing muscle pain.
While the core is comprised of the trunk and spine. It also provides support and stabilization for all movements. Hence any time we twist, turn, bend over at the waist, or hold our body in one position for a long period, our core is at work.
And the way you sit and your posture (tendency to slouch). These are just a couple of the reasons that can cause core problems. Yet, it is a susceptible area. Meaning that an issue affecting the neck may reverberate down the spine or vice versa.
While if your core isn’t working properly. Other areas that are not meant to handle such stress end up compensating and suffering in the process. Hence this commonly manifests itself in backaches, especially lower back pain.
- Trunk Rotation
3. Back Twist
Article by Kate Allgood MAT, SH for active.com
Core stability training aims to recruit the trunk musculature effectively. And then learn to control the position of the lumbar spine during dynamic movements.
The deep trunk muscles,
- Transversus Abdominis (TA)
- multifidus (MF)
- Internal Oblique (IO)
- Paraspinal, pelvic floor
are key to the active support of the lumbar spine.
The co-contraction of these muscles produces forces via the “thoracolumbar fascia” (TLF). And the “intra-abdominal pressure” (IAP) mechanism stabilizes the lumbar spine. And the paraspinal and MF muscles act directly to resist the forces acting on the lumbar spine.
It is not just the recruitment of these deep-trunk muscles. But how they are recruited is important. Simultaneously, research (Hodges and Richardson, 1997) showed that the TA and MF muscles’ co-contraction occurred before any limbs’ movement.
This suggests that these muscles anticipate dynamic forces that may act on the lumbar spine. And stabilize the area before any movement. Hodges and Richardson (1997) showed that the timing of coordination of these muscles was very significant.
Having identified the key muscles and how they act, the next step is to establish how best to train these muscles.
However, with any strength and conditioning training.
While the training protocol for improving the deep-trunk muscles’ function must be specific to the task required.
Hence this specificity of training must take into account the type of contraction, the muscle fiber type. And the anatomical position required.
However, by definition, the deep-trunk muscles act as “stabilizers.” And are not involved in producing movements.
But instead, involve static or isometric contractions. Furthermore, they must act as stabilizers continuously throughout everyday activities as well as fitness and sports activities.
And so require excellent endurance of low-level forces. At the same time, these muscles do not need to be very strong.
So they must be correctly coordinated and capable of working continuously.
Also, we want these stabilizer muscles to act by holding the lumbar spine in a neutral position.
Therefore, the pelvis’s correct alignment allows for the natural ‘S’ curve of the spine.
Hence these characteristics underpin the following deep-trunk muscle training program.
Core Stability ab Workouts at home
The following are examples of core stability ab workouts:
- Core Stability Exercises
- The “Alfa Romeo” workout
- The “Aston Martin” workout
- The “Audi” workout
- The “Bentley” workout
- The “BMW” workout
- The “Buick” workout
- The “Lotus” workout
- The “Mercedes Benz” workout
- The “McLaren” workout
- The “Morgan” workout
How to build sexy abdominals – 30 Day Abs core Challenge
Due to the popularity and overlooked value of ab exercises. We have added another article on ab exercises.
Here is a simple 30-Day Abs core challenge to tone up your Abs and burn your stomach fats. I found this on Stumbleupon.com, which has now, after 16 years, closed down and moved to mixed.com.
I plan to do this challenge now that I have gone to Australia and am starting to regain the weight.
As it does mention in the poster. You should consult your trainer or physiotherapist before starting this challenge to avoid any training injuries.
Here is my own experience, I did a light version of this Abs core challenge first, which started on day 1 and finished on day 15 only.
Then I took a two-day rest, and then I re-started the whole challenge from the beginning to the end (From day 1 to day 30), so it technically took 45 days for me.
Follow the instructions given above in the diagram.
Do the sit-ups, crunches, leg raises, and planks in the order given.
And remember to take a 30-second/2 minute break in between each exercise. Could you not do it after having food?
Speaking about the food diet is also very important for abs.
Dead bug Exercise
Do it in a group to add value.
This is a large variety of ab exercises and is very good for athletes and those just wanting to stay fit.
As the core is one of the most important and most overlooked areas of development.
To add more value and entertainment, try doing these by listening to music and/or in a group so you will not get bored.
A core workout can often be repetitive and boring.
Also, check out our article on 10 Minutes ab workouts.
The 10 Best Foods for Flat Abs
Almonds and Eggs
The sad truth: You can crunch yourself into a coma and still have ab flab. If you want a sleek, sexy midriff, you’ve got to tweak your diet. All of the best waist-whittling foods contain fiber to banish bloat, antioxidants to boost your abs routine’s effectiveness, and protein to help maintain a healthy metabolism. At the same time, there are the top 10 choices for flatter abs.
1. Almonds – Foods for Flat Abs
These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. Also, They’re a good source of magnesium; a mineral your body must have to produce energy, build and maintain muscle tissue, and regulate blood sugar.
“A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain,” says David Katz, MD, a professor at the Yale University School of Medicine.
But what makes almonds most interesting is their ability to block calories. Hence research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.
Try for: An ounce a day (about 23 almonds), with approximately 160 calories.
Also, an empty Altoids tin will hold your daily dose perfectly.
2. Eggs – Foods for Flat Abs
You won’t find a perfect protein source. Dietitians highly respect eggs because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). Hence we like them because they keep our hands out of the cookie jar.
Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels.
“The protein and fat in the egg may be contributing to the feeling of satiety,” says lead researcher Nikhil V. Dhurandhar, PhD.
Try for: In conclusion, one egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about213 milligrams of cholesterol.)
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