If you are doing dozens of crunches to work your abs, and it’s not working, great news:
You can stop.
Because they are probably ineffective, and could even hurt you.
Here are 3 of the WORST Core Exercises:
1 – Sit Ups and Crunches
These old-school movements place stress on the spine, which can cause injury. This is because during a sit up or crunch, your spin compresses, which can put pressure on the discs between your vertebrae, and lead to strain and pain in the lower back and neck.
2 – Ab Machines
Everyone moves a bit differently, so when you use a machine, you force your body in a pattern that may not be ideal for YOU, which leads to the possible risk of injury.
3 – Side Bends
An okay movement – but here too, you have to think about if it works for you and your body. This is a good example of an exercise where pre-existing injuries and muscle imbalances need to be taken into consideration.
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So what do we do instead?!?
Concentrate on multi-joint, bodyweight and freeweight exercises to work your abs, like:
- Plank Holds
- Push Ups
- Squats
- Deadlifts
- Lunges
These are a more effective way to train your core, according to research (link below).
Unlike traditional ab isolation moves, bodyweight and freeweight exercises offer improved strength and cardio health.
Plus, they are more practical and applicable when it comes to preparing your body for the demands of every day life.
Try something like this:
Ab / Cardio Finisher with FVT Master Trainer Donald H!
Do as many reps as you can of each exercise in 30 seconds. Take 30 seconds of rest between exercises. Do 3-5 rounds total:
– Deadbug
– Squat
– Bootstrapper
– Mountain climber from elbows
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FVT Personal Training is currently offering outdoor bootcamps where we can help you get back into shape, safely and effectively.
We are working in small groups, practicing social distancing, and taking all the necessary precautions.
FVT has been helping men and women in the Sacramento area (and with our online courses and coaching offerings, all around the world) become the strongest version of themselves since 2009.
Sign up for our 14-day test drive to try our program today. You get the workouts, the meal plan, the accountability, and full support of the FVT team. Fill out the form linked below, and put the words “14 DAY JUMP START” in the subject line, we’ll get back to you ASAP:
But hurry, we’ll only be doing this special program for a limited time!
Look forward to hearing from you –
-Forest Vance
Owner, FVT Personal Training
ForestVanceTraining.com
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LINK TO RESEARCH – https://journals.lww.com/nsca-jscr/Fulltext/2013/06000/Systematic_Review_of_Core_Muscle_Activity_During.29.aspx