Five fundamental bodyweight exercises, as per a PT, to create a sturdy midsection without resorting to crunches.
The fitness world is always looking for new and innovative ways to challenge the body, and the 8-minute upright ab workout is no exception. This workout, recommended by fitness enthusiast James Stirling, also known as the London Fitness Guy, focuses on standing core exercises to strengthen midsection muscles.
This workout offers a change from traditional floor-based exercises, providing benefits for those seeking a fresh approach. A stronger core not only safeguards the back but also allows for more reps and heavier weights in the gym. Furthermore, a stronger core improves posture, balance, and makes lifting, carrying, and pulling easier in our daily lives.
The workout consists of five exercises, each round followed by a 60-90 second rest. According to an exercise scientist, three best exercises to focus on for working the ab muscles while in an upright position are the Standing Rotation, Standing Bicycle, and Medicine Ball Slam.
The Standing Rotation targets the abs and obliques by rotating the torso while keeping the core engaged. The Standing Bicycle, similar to its floor counterpart, involves bringing opposite elbow to knee in a cross-body crunch, working the abs dynamically while standing. The Medicine Ball Slam, performed standing with a slight bend, uses the core muscles to slam the ball to the floor, engaging the abs with power and stability.
Additional excellent upright ab exercises include the Standing Bird Dog, which activates abs and obliques along with glutes and hamstrings through opposing arm and leg lifts, and Kettlebell Halos, which work the core via controlled rotational movements around the head.
These standing core exercises offer functional benefits beyond traditional floor work by engaging stabilizing muscles, improving balance, and increasing caloric burn due to their compound nature involving the whole body. They are also easier on the back and neck compared to many mat-based ab exercises.
In summary, standing rotational moves (Standing Rotation), anti-rotation/core stabilization moves (Standing Bicycle), and dynamic power moves involving the core (Medicine Ball Slam) are the top choices for targeting abdominal muscles upright. Incorporating these exercises into your fitness routine can lead to a stronger, more functional core, benefiting both your gym performance and everyday tasks.
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