According to celeb trainer Gunnar Peterson, the secret to core strength is working consistently, working in different planes of motion, and adding weights to your abdominal work. In other words, there's no shortcut to getting strong abs. But being smart about your training can help you avoid wasting energy while tapping into all the benefits that a stronger core can offer: better balance, protection from injury, better form during cardio and strength workouts, less pain, and better posture, to name just a few. If you're a true beginner, try starting with bodyweight ab moves (or try out the following moves without a weight). But if you already have a foundation, like Peterson said, weighted ab exercises are key to continuing to build strength.
For all of the weighted ab exercises ahead, all you need is a set of dumbbells, a medicine ball, or a couple of handy weight substitutes, such as water bottles or cans of food. To get the most bang for your buck when doing these exercises, choose a weight that feels challenging by the last few reps. These will likely feel much harder than bodyweight ab exercises, so know that it's totally normal to feel your muscles shaking. As always, listen to your own body and modify or drop down to bodyweight as needed.
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Core Strength Benefits And Exercises To Improve Your Workout
Celebrity News Brie and Nikki Garcia Reveal They're Changing Their Names and Leaving the WWE by Eden Arielle Gordon 1 day agoDeadlifts hit a plateau? Shoulders hunching forward as you run? Or maybe you've just found yourself slumped over your desk one too many times. Whatever your reasons for wanting to improve your core strength, our guide to the best core exercises will help you build strength, stability and six-pack muscles.
From the minute you rise out of bed to the minute you sleep at night there isn't a moment where you're not using your core. That's why we've enlisted the help of Marvin Burton, head of fitness at Anytime Fitness UK, to get your core ready for action, whether you need it to get you through 80 minutes of rugby or carry your shopping home from the supermarket.
You core isn't something that you can switch on or off, says Burton. It's always going to be on. If I say to you: try getting out of bed without using your core, it can't happen. Every time you sneeze, cough or laugh your core is contracting, so it's important you build sufficient core strength for whatever task you're doing.
Dumbbell Abs Workout
Think of the relationship between your abs and your core as you do the relationship between your biceps or triceps and your arms: one is a muscle whereas the other is an area comprised of multiple muscles.
By exercising your core you're trying to focus on what's happening around the centre of your body, says Burton. Whereas if someone says specifically I want to do an ab exercise, I know they're talking about the muscles at the front of the stomach.
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The Top 15 Exercises To Tone And Strengthen Your Abs
From injury prevention to enhanced sports performance, there are many reasons to train your core. With the help of Burton and the latest science, let's take a look at some of them in greater detail.
A study in Isokinetics and Exercise Science found that core training can help you to stand a little taller. The study reported that men who took part in three hour-long pilates sessions a week for two months saw significant improvements in postural stability tests.
More interested in building big pecs than developing a strong core? Well, your unlikely to be able to do one without the other. If you're a guy who wants a bigger chest but you've got a weak core, that's going to contribute to a forward pulling and a rounding of the shoulders, says Burton. Core exercises will fix that rounding and give you the chest you've always dreamed of.
Ways To Gently Begin Strengthening Your Core
If you're looking to build strength then you can't go wrong by focusing on big compound lifts, like the deadlift, squat and bench. If you want perform these moves with proper form then a strong midsection will help you lift heavier weights for more reps by generating more force through your body and keeping your back safe.
Research by scientists at Ohio State University Wexner Medical Center found that most people's deep core muscles aren't nearly as strong as they should be, while runners with weak deep core muscles are at an increased risk of developing low-back pain. The low-back pain runners suffer from is a consequence of poor form caused by a weak core, which also has obvious downsides.
Once you start to slouch when you run you close down the amount of oxygen going into your lungs, says Burton. If you saw someone running along a road and their head's hanging and their shoulders are hunched forward, your coaching points would be lift your head up and pull your shoulders back – what you're trying to do is get more air in the lungs because your muscles don't work without oxygen, but that whole system of getting oxygen to muscles and holding yourself upright relies on your core.
Benefits Of Resistance Band Core Exercises
Having a strong core won't just make you a better runner, most sports rely on a sturdy foundation, so if you want to improve your functional performance you need to work on your core.
Knowing the exercises that will work your core is one thing, but if you learn how to engage it properly, you'll know how to work your core whatever muscle your training. In essence, engaging your core means to brace your body as if you are expecting to receive a haymaker to your midriff, and while that may sound simple, turning that into an unconscious action isn't easy. Handily, Burton has come up with a simple way to learn how to engage your core.
To begin with, says Burton, lay on your back with your knees bent and feet flat. Press your back into the ground and try to slide your hand under your lower back. Try to prevent your hand from passing through the gap by pressing down slightly and tensing your core muscles. Hold this position for six to 10 seconds and rest, then repeat three to four times.
Best Abs Workout At Home: 10 Exercises For A Stronger Core
To progress, try standing and contracting. Once you know what you should be feeling, it makes it easier to comprehend what contracting and engaging the core means. The key things to remember are that your glute muscles, stomach and breathing should all contribute. The contraction shouldn’t be so hard that it becomes impossible to contract and breathe at the same time.
Practiced over time, it will soon become a subconscious action and help to maintain the correct position, and posture and provide you with greater support, balance, control and strength.
Want to work your core right away? Take a look at these three workouts that are all about giving you a good base to work from.
Baseline Strength Exercises In The Core Strength Protocol: (1) Glute...
Why: Everyone has to start somewhere, and when it comes to core exercises we start with the plank. This is great beginner move that will get your core firing by forcing you to support your body weight on your forearms and toes.
How: Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.
Burton says: If you want to advance this move, don't think about doing it for longer. Instead, consider adding weight to the move by doing plank pull-throughs, wherein a high plank drag a weight from side to side. People think that because they can do a core exercise for a long period of time they've got a strong core, but what's the benefit of holding a plank for two minutes? I don't see the point because you're just getting good at doing something for longer. Whereas, when you start adding weight and resistance you find they can only
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