The abdominal muscles are part of a more extensive system from which all movements of your body come. This system is its core, which many confuse because it only consists of abdominal muscles (or even from the six-pack rectus abdominus muscles).

Your abdominal muscles are only part of the picture, but are of crucial importance for certain tasks. Keep upright and stable, protect your spine and organs and help with movements between your chest and pelvis while you support your spine. It is important to keep them for daily functioning and a healthy, painless life.

As you can probably say, your abdominal muscles are important players with standing movements and everyday tasks such as walking, twisting, bending and spreading. Adding a standing ABS training to your fitness routine is an intelligent way to build strength and stability in this crucial area. By replacing more traditional soil -based movements, you can avoid back pain and neck loads that people often feel during these exercises.

Advantages of a standing AB training

Their core helps to maintain the attitude with all constant activities of everyday life, which makes standing of ab -workouts very functional. In addition, some people can have to deal with traditional floor core exercises, as the challenges rise up and down, existing injuries or neck and discomfort of the lower back. As a result, constant exercises can be a better option for you, says Chris Travis, MS, CPT, certified personal trainer and owner of Seattle Strength & Performance.

“We sit a lot in our daily life, be it for work, driving or eating, and too much of it can lead to our thoracic spine stiffened and reduces mobility,” says Travis.

This average section of the spine is responsible for the rotation, bend and moving of the body from side to side. If you hold the mobile thoracic spine, promote a good shoulder, neck and back function. An advantage of standard abdominal muscles is to compensate for the time I sit and against the dysfunctional patterns from this habit so that your abdominal muscles, your core and whole body can work better and feel better.

Overview of the training

• Total time: 30 to 40 minutes
• Level: Beginner for advanced
• Equipment needs: Dumbbells or kettlebells
• What to expect: Complete three to four sets of 15 to 20 repetitions of each exercise or pace. Use enough weight to complete the reper area and have the feeling that you would fail if you tried two to three more repetitions.

Standing abdominal muscles training

To carry out this constant ABS training, perform three to four sets of each exercise in the order. Or you can do it as a circuit by completing one exercise and passing the next one before repeating them all for a total of three to four rounds.

With weighted movements, use a weight that challenges you enough that you feel almost to fail in the last two to three repetitions. Warm up with five minutes of light cardio or warm-up versions of each exercise.

Fidelity

The real situations are directly after a charging when we have to wear heavy objects such as food or suitcases, which means that they are ideal for building deep core and functional strengths. They also help to improve their grip strength and edit their rotator cuffs in order to build up the shoulder stability.

“Loaded Trages like farmers Walks are large extension exercises,” says Travis. Here you can find out how to carry out a farmer.

1. Stand up with shoulder -widening feet and the arms on your sides.
2. Place a series of dumbbells or kettlebells on the floor, one near every foot.
3. Chat down and take a weight in every hand.
4. Put on your abdominal muscles and pull your shoulder blades down and back as you stand straight again.
5. Take a step forward and start running.
6. Hold your head up, your shoulders back and the abdominal muscles.
7. Go a time or distance that feels difficult.

Suitcase

Sailors are an anti-lateral flexion exercise, which means that they help you resist the side when you bend your upper body. Mastering anti-movements helps to stabilize your hips and spine, make the movement more efficient and prevent injuries. These exercises also improve attitude and protect against pain in the lower back. So you’re done.

1. Hold a kettlebell or a dumbbell in your weaker hand and stand with your shoulder feet and the arms on your sides.
2. Pull your core muscles, pull your shoulder blades down and back and get up.
3. Take small steps and go as you hold the kettlebell in your hand.
4. Concentrate on holding your core tight and standing straight, instead of bending on one side.
5. Continue this for a certain time or number of steps. When you are finished on one side, put the weight off.
6. Take the kettlebell with your other hand and repeat the same steps.

Goblet March

Sam Holter, CPT, a certified personal trainer and functional strength trainer at Seattle Strength & Performance, says that adding a charged march leads to your training in the next stage. If you carry out a marching application instead of a walk, you will continue to reclaim your abdominal muscles. The lifting of your knees is aimed at the Rektus abdominus muscles, slopes and kidnappers. That’s how it is done.

1. Stand up with hip -wide feet.
2. Hold a dumbbell or kettlebell with both hands near your chest.
3. Lift a knee to your upper body and then slowly lower it back with control.
4. Switch to the other side and transmit your weight from one side to the side.
5. Complete all repetitions, alternate and then lower the weight.

Pallof Press

Palof presses emphasize the lumbar anti-rotation and increase the stability in the lower back with isometric contraction. This exercise also helps to stabilize your core and to align your spine without the risks associated with movements such as crunches and sit-ups. Pallof presses are also working to increase the stability in the lower back, says Holter. Here you can find out how to do a Pallof press.

1. Stand with your left side next to a cable machine that is positioned in the chest height.
2. Hold the handle in your left hand as you stand on your left hand with your shoulder -widening feet, include your core and maintain a neutral spine.
3. Put the handle with both hands and push it out in front of you.
4. Feel the tension in your core muscles when you resist the train.
5. Keep this position for a slow number to five and then let go slowly and bring the handle back to the starting position.

Cable hotel

According to Holter, a hacking movement challenges the rotation through the thoracic spine. It is also an anti-rotation of the lumbar spine (lower back) and adds a small bonus-hip interior rotation.

“As soon as you master your stability chops and elevators, we love to add dynamic chops and lifts to integrate electricity training,” she says.

1. Attach a handle to the cable machine and set the anchor.
2. Add moderate weight.
3. Keep your feet shoulder width, back straight and your knees slightly bent.
4. Hold the cable handle over a shoulder with extensive arms.
5. Chop down her body, pull the handle diagonally over her body and turn your upper body.
6. Hold one or two counts and return to the starting position.

Cable elevator with rotation

Cable cables, also referred to as a reverse cable cable, are rotational movements that target the weird and the upper ABS and build up the rotation strength and performance. They improve the balance, stability and coordination to prevent injuries during training or daily activities where you have to twist and bend.

1. Connect the finger cover and position the cable disc on the bottom of the pole. Alternatively attach a resistance band.
2. Compare yourself to the cable disc, grab the handle with both hands and put your feet two steps from the strap disk in a divided posture – right foot forward and left foot backwards.
3. Keep a slight bend in your knees, extend your arms and keep the grip at waist level. This is your starting position.
4. Inhale, then exhale.
5. Use your slopes to turn your feet, turn your hips and upper body off the cable disk and pull the handle on eye level as you keep your arms straight.
6. Inhale again.
7. Use your obliques to turn your hips and upper body towards the cable disk to return to the starting position and ensure that your arms stay straight.
8. Complete half of the specified number of repetitions on one side before performing the remaining on the other.