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Superhero Abs: 6 Tough Core Exercises – Bigger Stronger Leaner – Community

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Superhero Abs: 6 Tough Core Exercises – Bigger Stronger Leaner – Community


complete abs workout

Do these exercises to build real-world core strength and athleticism. Or, you know, just doing it because your abs look awesome. any.


Core Exercises for Holistic Development

Want a toned core and impressive abs? This involves doing several sets of sit-ups. Here are the six main types of core exercises, along with the exercises you need to work your abs.

1. Knee Rack Raise: Spine Flexion

Consider closing the space between your ribs and pelvis. This is caused by curvature of the spine, not only in the upper middle part of the spine, but also in the lumbar spine near the pelvis. You are intentionally causing a retroverted pelvis. These exercises focus on the shallower rectus abdominis.

Contrary to popular belief, bending the spine in any direction will not cause a herniated disc if not combined with spinal compression. In fact, painless spinal flexion is a natural and healthy function.

While spinal flexion activates more upper and middle fibers, exercises that emphasize posterior pelvic tilt preferentially activate the lower fibers of the rectus abdominis. Knee raises and knee tuck variations are best.

For rack knee raises (see video above):

  • Using a Smith machine: A bar on a power rack is fine, but a Smith machine is better. It stops the gym police from sounding the alarm, and you can easily adjust the height to just sit under your armpits.
  • Use pad: The locked position above the bar feels different than a standard hanging knee raise. This feels like a more targeted ab workout that really helps you focus on tilting your pelvis back at the top. All you need is a bar mat for comfort.
  • Bring your knees to your elbows: This exercise is self-limiting. Full range of motion means the knees are raised higher than the hips and the pelvis is tilted backward. Your abs are not hip flexors. The only important part of any knee crease is the last part of the top. So getting your elbows to your knees each time should be the main focus.

2. Battle Rope Core Strike: Spin

A strong, athlete-looking midsection isn’t complete without thick internal and external obliques. To hit them, include exercises that focus on rotation and lateral flexion.

russian twists Sit-ups and rotating crunch variations are old-school favorites, but including more strength-based exercises can increase the intensity of your workouts while building athleticism.

  • Use a rope or band: The Core Strike is an explosive, full-body movement where you learn to “whip” power from your legs and glutes through your core. The rope or straps will give you some resistance against it.
  • Change your chopping angle: Cutting at a low angle allows you to give some strength to the rope. Switching to a more horizontal or higher angle also works well.
  • Disassemble and reset: Battle rope hitting can be used as a conditioning workout or as part of a strength training regimen. Explode and reset every rep. Over time, work your way up to more complex versions where you can complete a series of reps more quickly.

3. Tate Side Bend: lateral buckling

People forget about lateral flexion. Since core training is an afterthought for many people, lateral flexion exercises can feel like an afterthought. But well-developed obliques are an important part of any physique, so include some lateral flexion exercises to help you get one step closer. Common exercises include dumbbell and cable side bends.

Tate side bends, popularized by Dave Tate, allow you to use a decent amount of cable weight while helping you feel locked out. This allows you to easily focus on the area you want to target.

  • Get adjustable height cables: Ideally, use a height-adjustable cable so the handle starts and ends close to your side. Alternatively, you will need to press down on the handle firmly with both hands before securing yourself in place.
  • Keep it closed: The cables should be placed close to your arms for safe and effective channeling of resistance. The handles should also be relatively close to the thighs throughout the sidebend.
  • Remember, this is a side bend: It’s easy to want to bend forward a little. But remember to focus on lateral flexion. Imagine that a piece of glass is right in front of you. Now, don’t bang your head against it! Flex your spine only laterally, squeezing your obliques hard on the way down, then stretching slightly as you return to the top.

4. Landmine Squat: Anti-rotation

The “counter” exercises are what you usually think of as core training. They challenge your core’s ability to resist (in this case) rotation. These exercises are great for both injury prevention and athletic performance training. Think of MMA, where your ability to resist your opponent twisting and throwing it like a dishcloth is beneficial.

paper press Variety, dead bugThree point plank Varietyor even one-armed push ups Elements that have anti-rotation on them. I love advanced counter-rotation exercises using mines.

  • Decide if you want to crouch: You can do these in a standing, fully upright position, which makes it easier. Adding squats does not load the mod itself. Instead, your hip mobility and stability are further challenged, and you need to work harder to activate the hip stabilizers to keep your knees and hips from collapsing. And, it’s easy.
  • Make sure the bar moves, not you: Keep it locked and tight. This means your arms can move the bar from left to right, but your job is to stop the rotation. There might be a little movement, especially if your biceps hit your pecs earlier, but the key is resistance.
  • Get 360 degrees of air: It’s very difficult to breathe during exercises like this, so it’s best to take short, rapid breaths each time you move the bar to one side. Get ready, imagine 360 ​​degrees of air around your spine filling your midsection. Try to generate high levels of intra-abdominal pressure throughout.

5. Swiss Ball Knee Tuck to Roll-Out: Anti-stretch

Anti-stretch exercises involve resisting extension of the spine. If your back sags when you do a plank, you’re probably not resisting well. Resistance stretching should be a key component of any training program.

many would consider abs roll out The king of anti-extension exercises. I disagree.They can be looped through band around your ab wheel, wear a weighted vest, or do Hamstring Activation Rollout.

Ab rollouts are great for learning to resist extension in the bottom position with some eccentric load, as well as being able to bend the load at the top. The Swiss Ball Knee Tuck is a method that combines the benefits of knee tucks and knee tucks.

  • Stabilize: The ball adds an element of instability. While using the ball doesn’t immediately make every exercise “core,” it works pretty well for our purposes.
  • Put your calf on the ball: The ball should be about mid-shin height. There is a shorter lever arm that makes rolling out the assembly easier than traditional ab wheel or barbell rollouts. However, the ball is more unstable, which adds to the difficulty. Adding knee creases is the icing on the cake and helps to tone the fibers in your lower abdomen.
  • Make it harder: If you have enough hamstring length to handle it, you can develop them into strict pikes.

6. Uneven Bar Deadlift: Anti-lateral flexion

Anti-lateral flexion exercises involve (you guessed it) resisting lateral flexion. With these exercises, your options become more limited. Sure, the side plank is an easy way to incorporate resistance to lateral flexion, but does holding that position transfer to real life or sports? almost not.

But the uneven load carry is very good. For example, a farmer carrying only one dumbbell or dumbbells of uneven weight will force you to resist being pulled into lateral flexion and hip adduction. suitcase deadlift is another good option, as is the unevenly loaded deadlift with the bar.

  • Treat them like deadlifts: But don’t program them as one. Despite the deadlift in its name, it should not be compared to heavy lifting. Instead, they’re more of an auxiliary and core exercise.
  • Load experiment: The weight should be heavy enough to challenge the entire movement, but uneven enough to force you to resist bending sideways. For some, a difference of a few pounds is enough; for others, a difference of at least 25 pounds is required. Proceed with caution, but keep an eye on the weight on each side.
  • Focus on staying stiff from start to finish: You resist being pulled laterally throughout the exercise. Like the suitcase deadlift, you want it to look like you’re lifting from the bottom to the top. Despite the uneven load, onlookers shouldn’t see a difference in how you move.

fill in the blanks

Hitting all the functions of the core can create a well-rounded abs training program, but don’t try to fit all of these exercises into one workout. And consider that general exercises—those that you might not even consider core work—may have some benefits.

For example, push-ups can consider mobile plank support (reverse extension), heavy weight single arm dumbbell row Can challenge your ability to resist rotation (anti-rotation). Think of your program as a whole. If it has some gaps, insert them where needed.

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