![]() These are the largest muscles in your body, and they play a major role in stabilizing your pelvis and keeping your hips level. Hip Muscles (gluteus medius and minimus, psoas, and iliacus).They work together to keep your spine straight and stable, as well as assist with bending and twisting movements. These are the three muscle groups that run along either side of your spine. Lower Back/Erector Spinae Muscles (spinalis, longissimus, and iliocostalis).They help stabilize your spine, protect your internal organs, and assist with movements like bending and twisting. These are what people typically think of when they think of “abs”. Abdominal Muscles (rectus abdominis, transverse abdominis, and internal and external obliques).More specifically it’s composed of your ( 1 ): In fact, it includes all the muscles in your pelvis and trunk that stabilize your spine and enable you to move effectively. Your core is made up of more than just your abs. Read More: How To Brace Your Core And Why Core Workout: What’s Your Core? So whether you’re at the gym, at home, or traveling, you can always squeeze in a quick core workout.īut first, let’s review the core anatomy so you know exactly which muscles you’re targeting with each exercise. ![]() The best part? This workout can be done anywhere! Plus no equipment is necessary. Other than that, since it’s all done standing up, it also challenges your balance and stability, which are two important components of a strong core. It hits all the key muscle groups in your core, which includes your obliques, lower back, and hips, to give you a well-rounded workout. This is why we put together this standing core workout. However, if your goal is to build a strong, stable core that will help you move better and prevent injuries, you need to focus on exercises that work all the muscles in your midsection, not just your abs. ![]() They aren’t totally ineffective as consistently doing them can help improve and give you a set of six-pack abs. Not Cooling Down And Stretching AfterwardsĬrunches, sit-ups, and other abdominal-focused exercises have long been thought to be the best way to tone and strengthen your core.Not Warming Up And Stretching Beforehand.Common Mistakes To Avoid While Performing Standing Core Workout.Why Should You Do Core Workouts While Standing Up?.And for more great, efficient, and effective workouts like these, be sure to grab a copy of Jen's incredible book Shape Up Shortcuts. Reverse Dumbbell Chop (need one 5- to 10-lbs dumbbell)Ĭan't get enough abs exercises? Check out 10 abs exercises better than crunches. Bow Extension (need one 5- to 10-lbs dumbbell)Ĥ. Standing Core Stabilization (need one 5- to 10-lbs dumbbell)ģ. Dumbbell Side Bend (need two 5- to 10-lbs dumbbells)Ģ. For best results, do this workout three times a week.ġ. Do 8 to 12 reps of each move, and three or four sets of the total circuit. The best part? You can do it anywhere, no mat or fancy equipment (beyond some dummbells) required. Check it out, and then set aside some time to get your core-crushing on. Fitness editor Jen Ator, C.S.C.S., author of Shape Up Shortcuts, demonstrates all the moves in this quick video above. You got 15 minutes? Then you've got time for this killer stand-up abs workout. Play icon The triangle icon that indicates to play
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