Daily Fit 06/11/2019: Get Killer Abs By Moving Less
Workout Tip Of The Day: Doing lots of crunches and sit-ups isn’t the best way to strengthen your core. Training your core stability with exercises like the Pallof press, the bird dog and renegade rows can actually be more effective.
Building a strong core is important for so many other (arguably more important) reasons than just getting a six-pack. It’s essential for stabilizing your body, improving your balance and for allowing you to perform all other exercises with proper form. Popular ab workouts like crunches and sit-ups aren’t the most effective for building a stronger, more powerful core.
Surprisingly, core exercises that require less movement through your midsection are often more effective at strengthening your abs, obliques and lower back. These exercises involve anti-rotation, anti-flexion and anti-extension. The difficulty of them lies in the fact that they require you to engage all of the muscles in your torso to the max in order to keep it from moving. Below are some of the most effective non-traditional core exercises that’ll get you a rock-hard and stable core.
1. Bird Dog
This core exercise will challenge your stability while working your abs, back, butt and hips. To begin the exercise, get on all fours. Keep your back and pelvis stable and your core engaged while you reach your right arm forward and your left leg back simultaneously. Slowly bring your right elbow to touch your left knee. Pause a few seconds and return to the starting position. This is one rep. For best results, do 10 reps before switching sides and repeating.
2. Pallof Press
Also known as cable anti-rotation, this exercise will help you perform squats and deadlifts with more power and better form. Start by standing parallel to a cable machine with your knees slightly bent and core engaged, clasping the handle with both of your hands. Rest the handle on your belly button, brace your entire core and press the cable out directly in front of you, extending your arms completely. Hold for a few seconds before returning to the starting position. Repeat for eight to 12 reps on each side for best results.
3. Renegade Rows
Other than working your core, this exercise will also target your biceps and middle back. Position yourself in a high plank, gripping a dumbbell in each hand. Perform a dumbbell row on your right side while pushing your left hand into the floor. Make sure that you’re keeping your torso still and centered, without allowing it to shift to one side. Return to the starting position and repeat the same movement on your left side. For best results, perform eight to 12 reps on either side.
Read on for more core exercises that’ll work your core without the accompanying neck and lower back pain. [Swirled]
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“Your core is the center of your entire body – everything else is an extension – so you want to make sure you’re strong in your entire core and not just part of it.”
— Anna Kaiser
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