How to strengthen your abdominal muscles without using them

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Abdominal muscles, smash.Despite its reputation as a feature of Fitness, A tight stomach doesn’t make much sense (yours body fat percentage Low enough Show your abdominal muscles).

People should focus more on improvement Core strength Than achieving 6 packs.This article does not teach you how to get the abdominal muscles (for that, the head here)-But it teaches you how to get a stronger core, thereby extending your overall fitness, fitness, and longevity.

Side effects may include visible abdominal muscles and uplifting sensations. Crunch Never again.

Related: Three of the most difficult training movements and how to master them

1. Do more compound exercises


Squats challenge the core rather than the crunch.

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Complex exercises Single most effective class of training exercise Anyone can do it. These movements, also known as articulated movements, need to work on multiple muscle groups at once to fully stabilize the core.

Here are some examples of basic compound exercises:

  • Squat
  • Deadlift
  • Pull up
  • push ups
  • Lunge
  • Shoulder press

If you are more advanced, these complex moves can challenge your core even further:

many Cardio When HIIT Movement also involves multiple joints and muscle groups.

To maximize core strength, it is recommended to focus on the first group, the basic complex exercise, and use challenging weights.Can be used band, dumbbell, Kettlebell Or a barbell with a plate to add resistance.

Another tip: Don’t rush to perform weighted compound exercises. Adding a tempo or a specific speed of “prescription” to the rep (for example, squatting down for 3 seconds) will allow the core to engage longer and help you focus on the technique.

2. Practice isometric core work


The board will quickly improve the strength of your core.

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During isometric exercise, the muscles contract but do not move. “Isometric” comes from “isos” (equal) and “methria” (measurement), meaning that the opposing muscles exert the same amount of force on each other and do not stretch or contract.

Isometric exercises, also known as static strength training, significantly improve the strength of the core by training the exact functions that the core needs to excel. Isometric core work teaches you to tighten and engage the core muscles to create a strong support base for your limbs.

Add these isometric holds to your core strength routine.

3. Exercise one leg and one arm

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Challenge one side of your body at a time to improve the strength of your core.

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The next time you work out, try the following: Check the weight of the dumbbells that you can lift overhead with your right arm and then your left arm. If you are like most people, one side will present more struggle. Such muscle imbalances are common but can be corrected with one-sided (one-sided) exercise. In this exercise, you need to increase your range of motion and move your core muscles when you are out of balance due to heavy objects such as weight or dumbbells.

Try these one-legged exercises to improve the strength of your core.

For the upper body, try these.

Note that all movements in this section are still articulated free weight exercises. One-sided movements on machines such as leg extensions have little effect on core strength.

Creating a core strength program

A balanced core strength program includes all of the above exercises. If your main goal is to get a strong core, most of your training should consist of weighted compound exercises. Add isometric holds between sets or bookend workouts with isometric work. Sprinkle weight, Like HIIT Combined exercise several times a week Cardiovascular boost..

The information contained in this article is for educational and informative purposes only and is not intended for health or medical advice. Always consult your doctor or other qualified healthcare provider if you have any questions about your medical condition or health goals. How to strengthen your abdominal muscles without using them

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