Standing ab exercises offer a new way to train your core and are suitable for people of all ages and skill levels.
Scroll down to the video for the full workout.
What are the advantages of a solid core?
A strong core provides many benefits for overall health, fitness, and performance. Here are some of the main benefits of having a strong core:
Improved posture: A strong core helps stabilize the spine and pelvis, leading to better body alignment and better posture.
Reduced risk of injury: When core muscles are strong, they can better support the body during physical activity and reduce the risk of injury to the back, hips, and other areas.
Improved athletic performance: A strong core can help improve balance, stability, and agility, which can improve performance in sports and other physical activities.
Improved back health: Strong core muscles can help relieve back pain and improve overall back health by providing better spinal support.
Increased functional strength: A strong core can improve functional strength, which is the ability to easily perform everyday activities, such as lifting, bending, and twisting.
Breathe better: Strong core muscles can improve breathing by providing better support for the diaphragm, which is a key muscle involved in breathing.
Improved general physical condition: A strong core can improve overall fitness by allowing more effective and efficient movement during exercise and physical activity.
Overall, developing a strong core is essential for maintaining good health, reducing the risk of injury, and improving overall fitness and performance.
Jeff Cavaliere is a licensed physical therapist and strength trainer who is best known for his fitness YouTube channel called Athlean-X. The channel was launched in 2009 and has since become one of the most popular fitness channels on YouTube.
The channel is known for its informative and entertaining videos, which include workout tips, exercise demonstrations, nutritional tips, and motivational content. Jeff’s approach to fitness and training has earned him a loyal following and made him a respected figure in the fitness industry.
Video – Best workout for standing abs
What are the core muscles?
The core is made up of several muscles that work together to stabilize and support the spine and pelvis. Major trunk muscles include:
- Rectus abdominis: This is the “six-pack” muscle that runs vertically along the front of the abdomen.
- Transversus abdominis: This is a deep muscle that wraps around the abdomen, providing support and stability to the lower back and pelvis.
- Internal and external obliques: these are muscles located on the sides of the abdomen that facilitate rotation and lateral flexion movements.
- Multifidus: This is a group of small muscles that run along the spine, providing support and stability.
- Erector spinae: This is a group of muscles that stretch along the spine, helping to maintain posture and support the back.
- Diaphragm: This is a large muscle that separates the chest and abdominal cavities, playing an important role in breathing and trunk stability.
- Pelvic Floor Muscles: This is a group of muscles that support the pelvic organs and play a key role in bladder and bowel control.
It is important to note that the trunk is not limited to the “abdominal” muscles. A strong and functioning core involves the activation and integration of all of these muscles to provide stability, support, and efficient movement.
What are the best reps and sets for building muscle?
The best reps and sets for building muscle can vary depending on individual goals, fitness level, and training experience. However, there are a few general guidelines that can be useful for most people looking to build muscle:
Repeat range: For muscle building, a moderate to high rep range is generally recommended, such as 8 to 12 reps per set. This range helps stimulate muscle growth through the process of hypertrophy.
Sets: The number of sets needed for muscle building can vary, but generally 3-5 sets per exercise is recommended. This allows for enough volume to stimulate muscle growth without overtraining.
Rest periods: Rest periods between sets can also impact muscle growth. For muscle building, rest periods of 1-2 minutes are recommended to allow sufficient recovery and replenishment of energy between sets.
Progressive overload: Progressive overload is essential for building muscle, which means gradually increasing the weight, reps, or sets over time to continue to challenge muscles and promote growth.
Selection of exercises: Choosing exercises that target multiple muscle groups or use compound movements, such as squats, deadlifts, and bench presses, can be especially effective for building muscle.
It’s important to note that while ranges of reps and sets are important for building muscle, they should be part of a complete training program that also includes proper nutrition, rest, and recovery. Consistency and dedication to a well-rounded fitness plan are key to achieving muscle building goals.
Why is protein vital for muscle growth?
Protein is vital for muscle growth because it provides the building blocks (amino acids) needed to repair and build new muscle tissue.
When we exercise, we create small tears in our muscle fibers, which the body then repairs during the recovery process. Protein is essential for this repair and recovery process, as it provides the amino acids needed to rebuild muscle tissue stronger and more resilient than before.
Protein also plays a role in muscle hypertrophy, which is the process of increasing muscle fiber size. When we consume protein, it stimulates the production of a hormone called insulin-like growth factor 1 (IGF-1), which promotes muscle growth.
In addition, protein is important for maintaining muscle mass. As we age, we naturally lose muscle mass and strength, a process known as sarcopenia. Consuming enough protein can help slow this process and preserve muscle mass and strength.
To promote muscle growth, it is important to consume enough protein, especially after exercise. The recommended daily protein intake for muscle building is around 1.6 to 2.2 grams of protein per kilogram of body weight, depending on individual factors such as age, gender and activity level .
Eating protein-rich foods such as lean meats, fish, eggs, dairy products, and plant sources like legumes, nuts, and seeds can help ensure adequate protein intake. Additionally, protein supplements like whey protein can be a convenient and effective way to increase protein intake for muscle growth.
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