In today's fitness world, abs exercises are very well known. Especially the sit ups and crunches. Unfortunately, from a scientific and healthy perspective, these types of abs exercises are not the best, but the worst. Do you want to know why? It's simply because the sit ups and crunches movements are detrimental for the spine. They basically weaken, rather than strengthen it.
But fortunately for you, elite coaches and scientists came up with good exercises that will not only help you get the 6 pack you always wanted, but make your core even stronger and more stable.
The Plank.
This is the basic core workout. Performed in a modified push-up position; with your weight resting on your elbows; lower arms aligned with the torso, shoulder with apart.
This is the standard core workout for core training. It's actually the bread and butter itself. It is done in a modified push-up position; with your weight leaning on your elbows; lower arms lined up with the upper body, shoulder with apart. Remember! It is very important to form a straight line from neck to ankles to get the right challenge. The position should be held for 60 to 90 seconds.
Side Plank
A workout concentrated on the sides; with the weight on the forearm (directly beneath the shoulder) and side of the foot. The position should be held for 30 to 45 seconds.
Hand Walk
This is an advance workout for the core; a very difficult one. It ought to be performed beginning in a standing position, and hands on the floor aligned with your feet. Your hands ought to walk in front of you as far as possible. Then, go back to the starting position.
Ab Wheel Roll-out.
This resembles the hand walk. Other than that it's done on bended knees, and hands on a small wheel in front that goes back and forth.
Though these exercises may not appear to work out the rectus abdominis itself, a few researches reveal that back extension exercises such as the ab wheel roll-out or hand walk, force core muscles (including abs) to work harder than spine flexion workouts, like the so famous crunches and sit ups. Core exercises are definitely better than any targeted ab exercises. They do not only establish a solid 6 pack abdominals, but they train your body to react to real world challenges also; whereas classic sit-ups will not. So the next time you wish to develop that rectus abdominis, think about you're core! You can get more benefits by using the later over the former! Good luck!
But fortunately for you, elite coaches and scientists came up with good exercises that will not only help you get the 6 pack you always wanted, but make your core even stronger and more stable.
The Plank.
This is the basic core workout. Performed in a modified push-up position; with your weight resting on your elbows; lower arms aligned with the torso, shoulder with apart.
This is the standard core workout for core training. It's actually the bread and butter itself. It is done in a modified push-up position; with your weight leaning on your elbows; lower arms lined up with the upper body, shoulder with apart. Remember! It is very important to form a straight line from neck to ankles to get the right challenge. The position should be held for 60 to 90 seconds.
Side Plank
A workout concentrated on the sides; with the weight on the forearm (directly beneath the shoulder) and side of the foot. The position should be held for 30 to 45 seconds.
Hand Walk
This is an advance workout for the core; a very difficult one. It ought to be performed beginning in a standing position, and hands on the floor aligned with your feet. Your hands ought to walk in front of you as far as possible. Then, go back to the starting position.
Ab Wheel Roll-out.
This resembles the hand walk. Other than that it's done on bended knees, and hands on a small wheel in front that goes back and forth.
Though these exercises may not appear to work out the rectus abdominis itself, a few researches reveal that back extension exercises such as the ab wheel roll-out or hand walk, force core muscles (including abs) to work harder than spine flexion workouts, like the so famous crunches and sit ups. Core exercises are definitely better than any targeted ab exercises. They do not only establish a solid 6 pack abdominals, but they train your body to react to real world challenges also; whereas classic sit-ups will not. So the next time you wish to develop that rectus abdominis, think about you're core! You can get more benefits by using the later over the former! Good luck!
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