A strong core can help improve balance and posture. So, make sure that you include the AB Conmanent Workout in your fitness mode to strengthen the core.
Exercises such as push -ups, crunching, boards and Russian turns, provides hands, forearms, buttocks or backs that touch the ground. But what if you do not want to sit, lie or use your hands to touch the ground or a soft mat and still work on your apt? In this case, what you need to do. You can act and perform exercises without sitting to strengthen your core. This is an effective floor workout option that can attract your major muscles as well as improve stability and balance.
What is a training AB?
The AB Central Workout includes a set of exercises that are performed during standing and do not require sitting or lying. “These exercises activate the main muscles, including the rectum, the transverse abdominal organs, oblique, lower muscles, as well as some muscles of the thighs and buttocks,” says the Oman Puri Fitness Expert.
The main muscles play a key role in our movement. They help in stabilization of the spine and pelvis, which is important for walking, running, jumping and throwing, according to an analysis published in the International Public Health and Medical Research Journal.
“In a standing position, the body works against gravity, which more mainly muscles,” the expert says. Exercises focused on the core effective in getting rid of muscle fatigue caused by prolonged seat, according to research published in the review. Permanent training AB is also effective in increasing functional strength and improvement of body posture, which is important. After all, bad posture can cause back or neck pain and headaches, Harvard Health Publishing reports.
Stand workouts: Exercises for your core
Here are some exercises that can be easily performed and included in the workout that constantly:
1. Torso Twist
- Stand straight, holding your arms straight in front.
- Roll the upper body from side to side, arms extended to the extreme position of the back.
This exercise should be part of the AB permanent workout as it reduces the fat in the abdomen and aims at the transverse abdominal muscles.
2. High exercise in the knee
- To perform high knee exercises, stand straight.
- Start run in one place, moving in your knees to your chest.
“This exercise helps to tack the basic muscles, burn calories and improves the strength of the lower abdominal muscles,” the expert says.
3. Reverse Turn of the capture
- Stand with your shoulder width and keep your dumbbell ahead with both hands.
- Now take one leg to the back and bend, lowering your knees to the ground.
- Turn the torso and stretch your arms, holding the dumbbell to the right and left, twisting the body, and then returning to the center. You can switch your feet and repeat the same movements.
Adding weight your permanent workout can make it more complicated.
4. A single lift
- Lift your legs straight up and keep them parallel to the floor for a few seconds, your back and knees straight.
- Put right with your feet, hip width and squeeze your abdominal muscles, lifting your leg.
“This is an effective exercise that strengthens the lower abdomen and basic muscles,” Puri says.
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5. False March
- Lift your knees in motion, lifting your hand and holding your dumbbells.
- Holding one dumbbell up at the same time, you have to walk in place, lifting your legs, bending your knees at 90 degrees.
- Switch the dumbbells to the other side and repeat.
It helps activate both the upper and lower body muscles, including the entire core.
6. Standing side crunching
- Stand straight, put both hands behind your head.
- Lift one knee upwards, moving outwards and crunching side to make your elbow and knee meet.
- Roll the opposite elbow to touch the knee and repeat the same steps on the other side.
This is a variant of crunching aimed at the Upper ABS and oblique.
7. Dumbbell Woodchop
- Take the dumbbells in one hand, slightly expanding the width between your feet.
- Place the dumbbells up and reach it over your head.
- Tilt your knees slightly inside to the second leg down to the floor, turning the torso and waving the dumbbells.
- Cross the other leg back.
- Then lift the dumbbell over your head again, repeating the movement up and down.
Woodchop’s dumbbells should be oart from the workout that stood because it is aimed at the rotary core and the oblique parts of the body.
8. Standing cycling
- Stand straight, put both hands behind your head and legs, leveled with the thigh width.
- Lift one knee up to your chest and twist the opposite lateral elbows to touch the knee.
- Then switch to others and repeat the same steps with the other side elbows and knees.
This exercise includes the movements of the arms and legs and aims to the upper area O and the oblique.
9. Standing the climber
- Make a position as you climb a wall or mountain, supporting your hands with a wall.
- Lift the knee to the thigh level, expanding the opposite hand up.
- Switch the sides by lifting your knees up and the opposite hand over your head, moving your leg and arms as an alternative.
“This is a simple, effective exercise aimed at the core and ABS, enhancing aerobic fitness and calorie burning,” Puri says.
10. Standing Touch on the leg of CrossBody
- Stand straight, keeping your legs width.
- Press the left hand to the right leg (opposite one).
- Follow the same step with the other hand.
This exercise should be part of your AB workout, as it is aimed at oblique, core and hip muscles.
11. Standing pike
- To perform this basic strengthening, keep your hands straight at the top up over your head, standing straight.
- Then keep the rod tightly.
- Give one foot right in front of the body and try to touch it with both straight hands; At this point, give a slight appeal to perform the crunch.
“This exercise is mainly an increase in crunching. It helps to develop strength, focusing on the muscles of the abdomen,” the expert says.
Who doesn’t have to do permanent workouts?
Some people should avoid these exercises:
- People with back problems should note that the regular bending of the back during training can adjust the unnecessary tension on the spine.
- Continuous basic exercises can lead to the tension on the flexor of the hip joint, which can contribute to low back pain.
- If you have any previous injuries, try the basic weight exercises to reduce the risk of further injury or tension.
- Muscle overstrain can lead to muscle tenderness, so the elderly should be careful and perform controlled movements to avoid muscle tightness and muscles that contribute to pain.
- Those who have problems with the balance should avoid faster and faster movements by performing these exercises as they can increase the risk of falling from dizziness.
A standard workout that aims at the basic AB muscles can be a great option for those who cannot sit on the ground and perform floor exercises. These simple exercises can help attract basic muscles that help increase stability and balance. However, people who have health problems or the victims should consult your doctor before trying the workout.
Related questions
Is it good to do the AB workout every day?
Yes, AB training can be done daily. You can also add variations or weight to your permanent ABS mode. Mixing constant exercises with ABS with weight training, stability workouts or high -intensity workouts can attract several muscles along with the strengthening of the nucleus, as well as other muscles.
Is the AB really working really working?
Yes, performing an intense 10-minute exercise can be especially useful for those who want to strengthen their basic muscles. This is a simple exercise that does not require special equipment.
What is the most effective ABS workout?
Effective ABS training can include exercises such as knee standing to the elbow, standing braid, bicycle crunch, rotational turns and squats that can be called. The key to the best results is the sequence.
Do you give you ABS boards?
Being isometric exercise, solely executing boards cannot give you ABS. You need to enable other basic workouts such as climbers and leg lifting, either enable cardio or weight workouts to get visible results.
