0From the range of motion alone, situps are better than crunches because not only does it train the abs, it also hits the hip flexors. A lot of people warn about situps causing neck and lower back pain injury, but while this may be possible, it only happens with poor form. As with any other exercise, if you don’t execute the movement correctly, sooner or later you’ll get hurt. IN situps, as you get stronger, you can straighten your legs, change the angle of the bench, or do situps with a plate behind your head for added resistance. Don’t neglect the situp. Bent legged situps are a terrific exercise. So are leg raises with a weight attached to your feet, whether lying or hanging leg raises. Crunches and ab machine work are for dummies.
0Strong obliques are critical in doing heavy and big lifts while standing because it helps provide a strong and stable foundation for squats, deadlifts, and overhead presses. Train the sides with the “side press”—one of the very best of the old time exercises. Clean a dumbbell, hold it in a pressing position, and press it overhead while leaning forward and over to the opposite side. Come back to the erect position to complete the lift. Use this as an exercise for the obliques, not as a shoulder exercise. The side press is far more effective than side bends, and infinitely superior to seated or standing twists with a broomstick on your shoulders.
0Of course they do! The pretty boys don’t like to train their obliques because they want to maintain as small and tiny a waist as possible. Why? Because they are into “cosmetic bodybuilding” and want to create an illusion of broad shoulders tapering to a narrow waist. This bodybuilding approach will not serve any strength athlete well because the obliques are a very important muscle group for power athletes, and they help to maintain a strong and upright position when you are doing squats or any sort of overhead work. Bottomline: train the obliques!
0When you train your abs for strength and for real world power like in martial arts for example, you don’t do so in order to get cuts, the washboard look or anything else. You train our abs as part of your midsection, not as your entire midsection. What this means is you train everything from the diaphragm to the hips, and this includes the lower and mid back, the sides, and the front. All of these areas can be targeted with heavy iron, and exercises such as good mornings and dumbbell situps will not give you a thick and powerful waist instead of a wasp waist. If you want every muscle on your body to be thick and strong, it doesn’t make sense to have a tiny waist.
0Hanging leg raises are one of the best strength builders for the abs because it is brutally hard. Aside from training both the lower and upper abs which translates to improved poundages in squats and deadlifts, hanging leg raises also improves grip strength especially if you do not use lifting straps while hanging on to the chin up bar. This exercise is pretty straightforward: hang on to a chinning bar and lift your slightly bent legs as high up as possible without too much swaying. If your bodyweight becomes too easy for you, wear ankle weights for added resistance.
0The reason why pushups are a staple in the military is because it’s a great upper body exercise, you can do it anywhere, there are lots of variations to it, and it doesn’t cost a thing. Start by lying chest down with your arms shoulder width apart. Keeping your legs straight and your eyes looking forward instead of downward, lower yourself towards the floor in a controlled manner. As soon as your chest touches the floor, straighten your arms to lockout and push your body up off the floor. For variety you can change your hand placement, use pushup bars, or to make it more difficult prop your feet on a stool or a stability ball.
0Good mornings are so called because the bowing motion resembles greeting someone. This is one of the best movements to strengthen and train the posterior chain, which includes the glutes, lower back, hamstring, and spinal erectors. Using an Olympic bar, take it out of the rack like when you’re doing squats. Once you’ve set your stance, bend at the hips without bending your knees too much. Feel the stretch on your hamstrings as you go down, maintain a small arch in your back, and keep your chest out and your abs tight all the way. Inhale as you go down, and exhale as you go up.
Back extensions are done using a Roman chair while lying face down. This is an assistance exercise for leg day, whether you did power cleans, snatches, squats or deadlifts. It’s a great finisher as well that works the glutes and stretches and strengthens the lower back and the spinal erectors. Before doing your reps, make sure your feet and hips are supported and secured. Additional resistance can also be used by holding a weight across your chest or behind your head.
0The unique feature about this lift is that it not only develops great deltoid and triceps power, but it also builds body strength too. By its very nature, it demands that there be no weak link in the physical chain, and through its practice it molds a torso and back that are massive and muscular.
0It is often the little things that make a difference in strength training. In squats, doing weighted sit-ups can make a lot of difference on your best squat because you are more upright and tight coming out of the hole. It is superior to crunches because it improves the abdominal strength immensely while hitting the all-important hip flexors as well. Make sure it’s a controlled motion throughout and don’t bounce up and down while pulling your neck. Speaking of neck, focus on neck work too so you can drive your head and neck into the bar harder and blast through your sticking point without pause. Incorporate heavy partials as well to increase your ligament and tendon strength.
The one hand swing is one of the best exercises for the back, and it is a famous lift back in the day where it is part of every important challenge contest in Europe. It gives a far greater range of motion than does either the two hand snatch or one hand snatch by permitting the weight to pass between the legs, thus extending the back to a far greater degree.
Question added to topic core exercises
Question added to topic core exercises
Question added to topic core exercises
Ab strength machines hit the stabilizer or core muscles in ways and angles not possible with other movements. In squats for example, although this multi joint movement engages the core, it doesn’t work the abs to exhaustion. With ab machines the core muscles are specifically targeted and isolated and weak points are revealed. With this information, suitable angles are chosen to address the weakness and then incorporated into the training routine for improved overall performance. A strong core translates to improved strength and conditioning and also makes the body less susceptible to injuries cause by muscle imbalance such as lower back pain.
Three to four times a week of stomach crunches and leg raises for at least 10 minute per session can help tone and build the strength of your midsection. Doing intense cardio for 15-20 minutes within your optimal training zone or around 85% of your max heart rate also helps a lot too. Last but not the least, eat a high protein, low fat diet, and make sure you eat smaller portions every couple of hours. Eat a lot of fruits and vegetables, drink large doses of water, and go for whole food products and complex carbs instead of processed foods.
No amount of ab work can force your abs to show if it remains covered by a thick layer of fat. To be able to flaunt your abs, you’ll have to lose the spare tire first by lowering your bodyfat, there’s just no getting around it. Abs get stronger through abdominal exercise, but to be able to show them off you’ll have to pay your dues in the kitchen as well. No amount of cardio and ab isolation exercise would give you that much coveted six pack if your diet is junk. Eat a healthy and balanced diet, do some serious strength training, and step up your cardio so you can showcase a strong midsection, instead of just using it as a centerpiece of fat storage.
Most of us are unaware that we all have a six pack of abs. The real problem however is that our six pack is covered by a layer of thick adipose tissue. To show off your six pack, or also known as rectus abdominis, you’ll need to do more than just crunches. You have to drop your overall bodyfat, and this means doing lots of cardio, strength training and eating a healthy and complete diet.
The abs should be treated just like any other muscle group. You wouldn’t do squats or bench presses everyday to get stronger on those lifts right? If you do, you’ll soon suffer from overtraining even before you gain strength and muscle. With abs, the same is true, and it would be best to train them 2-3 times a week with at least a day in between training days. You don’t need to perform hundreds of crunches and leg raises either. If you can do more than 15-20 reps, then you’re just wasting your time. Anywhere from 10-15 should be enough to strengthen your abs. If an exercise becomes too easy, change the angle or add some resistance. Add variety as well. There are lots of exercises available that can challenge every part of your abs, from crunches, hanging leg raises, bicycles, and planks.
If you need a break from traditional exercise regimens such as weights and cardio, yes yoga is a welcome addition. Yoga has gained huge popularity in recent years because of its holistic approach to fitness. Yoga is both a mind and body exercise because it can help you become more flexible and stronger while also allowing you to relax. Yoga can also help reduce stress because it uses breathing exercises that can boost vitality. Before attending a yoga class though, keep in mind that there are different branches of yoga. Ashtanga, Bikram, Iyengar, Kundalini, and Sivanada are just some of the examples. Do some research and choose your yoga carefully so you’ll know what to expect.