Do you ever finish a workout and think ‘I should do some basic exercises to work on my abs’ but end up giving up? It’s easy to do this, but not when you have a manageable number of ab exercises on hand that also require zero equipment, which means zero discomfort, just like this no-equipment four-move abs and core session.
the best abdominal workouts They’re so popular because they help us define our stomach muscles and build a more ripped physique, right? But actually, one of the biggest and most important benefits of ab training is that it builds you a stronger core. With a stronger core, you can improve your posture and maintain stability in your core, which is helpful when you exercise and complete daily tasks.
So if you want a time-efficient and hassle-free abdominal and core workout, we suggest you use this personal trainer routine, Lisa Lanceford (opens in a new tab). Lanceford has compiled just four core-strengthening moves to build better muscular endurance in the midsection and add definition to the most superficial muscles, the rectus abdominis.
You will perform 10 reps of each exercise and complete three rounds of each. Lanceford hasn’t included any rest in the routine, but if you’re new to training your abs, or haven’t worked them in a while, you should allow 20 to 30 seconds between each move to give yourself time to build core strength. again before tackling the next exercise.
Watch Lisa Lanceford’s Four-Move Abdominal Routine
There is often some confusion surrounding the abdominal and core muscles and whether or not they are the same thing. Your abs, the outer set of muscles, form a section of the core. But the core muscle area is much larger and represents the muscles in and around your torso. In short, a workout that works both your core and abs will be more beneficial.
Lanceford’s video demonstrations not only show you how to perform each move with proper form (to help you avoid injury and improve your results), but the clips also provide body heat maps to show you exactly which stomach muscle you’re targeting. with each exercise.
Regardless of what your form of exercise or sports hobby is, training your core will have an impact on your performance. Maybe you like to lift weights and want to improve your dead weight form or squat heavier. Having a strong core will help keep your back neutral and help you sustain heavier loads.
Or you may be an avid runner looking to make your run more efficient or improve your running form. Well, having more stability in your core will improve your running posture. A study published in PLUS ONE (opens in a new tab) found that just eight weeks of basic training can increase core endurance and running economy (the amount of oxygen your body needs to run at a given pace).
For those who need an extra layer of challenge or added intensity to their core workout, you should consider using one of the best abdominal rollers or structuring in some weighted abdominal movements with some of the best adjustable dumbbells. They are still much less complicated than machines and can help you continue your core strength gains.
