ABS FOR BEGINNERS | 5 Exercises to Get YOUR BEST CORE!
Video taken from the channel: Buff Dudes Workouts
TOP 5 Core Exercises for Men NO Crunches or Sit Ups!
Video taken from the channel: Criticalbench
3 Exercise Core Killer No Crunch Core Workout
Video taken from the channel: ATHLEAN-X™
The plank is a full-body exercise that targets your core. It also strengthens your arms, shoulders, back, glutes, and legs. Start on all fours, with your hands below your shoulders and your knees.
They determined that a routine that incorporates plank exercises is more effective for maximizing strength, improving stability, reducing injury, and maintaining mobility in the core region. 3 A 2019 study compared the plank exercise to a bilateral leg raise.Reverse Crunches The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging. When you can crank out 50 crunches without a problem, it’s probably time for something new.”Holding the plank position takes strength and endurance in your abs, back, and core.
The plank is one of the best exercises for core conditioning but it also works your glutes and hamstring.Here are the Best Core Exercises for Beginners: #1) Plank Your entire core is engaged in a plank, as you stabilize yourself in a straight line (don’t sink)! If you can’t quite support yourself into a full plank, have no fear, you can start with.Core exercises are the best way to get a slim and flat midsection. But your “core” is not just the abs; your core is every part of your body, except for your limbs.
The glutes, flexors, back, abs, scapula, and pelvic floor are all a part of your core. Clearly, if you want a sculpted midsection, you have to work on these muscles.While this is an isometric exercise, requiring no movement, it’s a real burner.
Make sure you keep your shoulders down and away from your ears and your low back glued to the mat. 2. Plank. This is my absolute favorite core exercise of all time. In fact, I do plank variations in every single workout.But exercising your core is still important: Strong abdominal and back muscles are essential for doing everyday tasks, like lifting a 20-pound toddler and putting away groceries, not to mention preventing an achy back and maintaining good posture at your desk.
Break out of (boring) crunch mode and work your middle with this Pilates-inspired routine, created by Kit Rich, a Los.Squat and place your palms on the floor. Keeping your hands on the floor, immediately kick your legs behind you so that you end up in the top of a push-up position.
Do a push-up and return to the top position. Still keeping your hands on the floor, quickly draw up your legs so your feet land back between your hands.As your core strength improves, build up to 10 to 15 repetitions. If you have back problems, osteoporosis or other health concerns, talk to your doctor before doing these core-strength exercises.
Core exercises build abs and other core muscles. Abdominal crunch. Bridge.11. Bonus Best Core Exercise: Chin-Ups.
In his spare time, Bret Contreras carries out EMG experiments. These experiments measure the electrical activity of muscle during exercise, which allows him to figure out what the most effective exercises are for a given muscle group.Forget crunches—these 10 moves will build stronger ab, oblique, and back muscles. These are the best core exercises to work into your routine.How to: Start in a forearm plank with knees on floor, shoulders should be over elbows and body should form a straight line from shoulders to knees.
Hold.Improves strength – Studies show that core strengthening exercises can improve body strength in older adults by about 30 percent. When you have stronger muscles, it.Bentover barbell row A back and core exercise in one, bentover rows are ideal for all-around strength.
Your body position will vary based on how.
List of related literature:
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from Franco Columbu’s Complete Book of Bodybuilding |
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from Complete Conditioning for Swimming |
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from The Athlete’s Guide to Diabetes |
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from Fitness For Dummies |
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from Methods of Group Exercise Instruction |
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from Smarter Workouts: The Science of Exercise Made Simple |
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from The Complete Works of William Walker Atkinson: The Power of Concentration, Mind Power, Raja Yoga, The Secret of Success, Self-Healing by Thought Force and much more |
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from Swimming Anatomy |
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from Sports & Exercise Massage E-Book: Comprehensive Care in Athletics, Fitness, & Rehabilitation |
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from Chapman’s Comprehensive Orthopaedic Surgery: Five Volume Set |
104 comments
“Vince Gironda” (Coach of Arnold & Larry Scott back in 70) believed in idea that Crunches are suck. So what’s the alternative?
I like the fact he knows she’s hot, knows what he’s doing with that camera, and doesn’t care because he’s got her on lock lol he did this for the bros!
The “core” isn’t just your abs. You can have a six pack, and still have poor core strength.
I like when she’s in the videos it’s better as a women seeing another women demonstrating the movements
your videos are atrocious but you’re a smart guy… keep making quality content
Apparently my core is weak asf but I got abs hahah that’s blows my mind
Thanks for the video content! Apologies for the intrusion, I would appreciate your initial thoughts. Have you heard the talk about Chireetler Exclusive Workouts Rule (Have a quick look on google cant remember the place now)? It is a great exclusive guide for learning how to burn fat fast using a unique super hero method minus the hard work. Ive heard some super things about it and my friend Sam at very last got astronomical results with it.
Does it go against some unspoken code to look happy when when you’re buff and have your picture taken? Serious business, serious face.
I’m glad Brandon didn’t join the other bank robbers in Point Break
I’m a sprinter…strong core is crucial for proper technique
i thought planks, tested on how, strong your core is. didn’t he say that on one, of his videos.
Jeff, is it a good idea to use an inversion table for your lower back?
Buff dudes have recruited the simps to help pad out their viewing numbers. There’s no shame in that everyone enjoys watching beautiful women
Besides the usual thoughts… If she were to gain 10 lbs of muscle she would look pretty dang good as wonder woman……..
The only thing that ever gave me a six pack was running 10(100yd) sprints at least twice or more per week and never on consecutive days. Six pack in no more than 3 weeks, for me.
Depending on your starting condition it could take longer or maybe not at all for some. But for me … the sprints are second to none.
Thanks for the Video clip! Sorry for butting in, I would appreciate your initial thoughts. Have you thought about Chireetler Exclusive Workouts Rule (google it)? It is a good one off product for learning how to burn fat fast using a unique super hero method without the headache. Ive heard some great things about it and my cooworker finally got excellent results with it.
4:58 when im crying on my bedroom floor and someone asks what im doing
Hi Jeff..
Pls tell me something to increase my squat weight.
I’m 5’7″ and 80 kgs but I can squat with 75 kgs 2 rep max.
Pls help me out….
hmm I’d say get a room, but… Its kind of inspirational so… keep up the good work, you two!
I have a pinched nerve in my arm can’t plank right now. are any of your videos without plank? or anything that is not going to put pressure on my arm and shoulder
the classic “beautiful girl in the video for more views trick” i see i see
This guy stays lean all the time but never seems to gain any more muscle. Although he is jacked i dont remember ever seeing him small.. at least not on youtube. Just an observation. I would like to see a video where he is smaller and watch him grow from there. Great videos Jeff, thanks!
What if this channel is the longest troll ever? Jeff just wants us to look like the silliest fucks in the gym.
you got that right im thinking of joining the marines after i finish high school the pull ups are the hardest for me but im keep working at it and thanks for your service
My core was dead already.
But after this core killing exercise it woke up
his daughter got a bit nippy in wood chops. lucky for you this is what i like.
I have been searching some alternate core workouts rather than my TRX. This video gave me great ideas! Thanks Atleanx!
I just want to say, Daryl Hall looks amazing. For a guy his age, he looks in great shape.
i’m sorry, but everytime i see your gf, i can’t shake the feeling that she’s your younger sister or something. She looks really young
I’ve had a spinal fusion & some discs thinning. Are these strengthening moves right for me? I’ve gotta do something OR I’ll feel worse.
I need this for basketball. I just really want to get into our highschool varsity team. Hope this helps
If you don’t have the resistance ropes can you use dumbbells and still work on your ab strength the same way?
Guy uses his beautiful girlfriend to show us the proper movement in plank’s and superman’s..Absolute fuckin genius
Hi man. Great video. Any chance you could explain your form on the kettle bell swing please? I know that it’s easy to do the swing in such a way that you lose a lot of the abs focus, could you please talk is through your motion?
Thanks. Ignore the armchair experts on here, you’re doing good stuff.
You should feel dumb answering a question with a personal opinion.
im doing this new workout you superset lunges and crunches, i call it lunch. I try to hit it everyday around noonish
Hi Athlean-X team, my stability on the dumble chest press is not so good. Kindly let me know what stability exercise I incorporate for my chest
helo sir,,this is shubham here from india,thnx a lot 4 these awesome tips,sir i have problem with my body posture,my core muscels are bent towards right i mean its like a tilt in abdominal,my right shoulder is smaller than right not in height but in width, left leg is ahead of right leg n distance between my left leg n groin is bigeer than than right leg n groin,sumtimes i cant control my left legs movements, u can say my body is little messed up,i do lift weights but still i have these problems, pls pls help me sir n tell what should i do n how i can fix these problems
THANK U
Hey, Brandon. Did the plank roll out for the first time today. Wow! That is a good one. Def going to plug that into my routine. Thanks for that.
I want to know; is there a weight lifting exercise that can strengthen my core so I don’t have a sore back when doing deadlifts?
what if I can only do half or less of a leg lift what’s a beginner workout so I can work my way up?
that band look like it was bout to snap and slice a muhh fuka arm off
Bro ur ab roll outs have the mistakes about ab roll outs that athlean x pointed out. You dont have to come back so much. Check out his video to get the right form for ab roll outs
Bless Critical Bench for driving the point of CORE workouts not abs workouts
I did Crossfit once and they told me kipping is recommended. I didn’t want do it. So I did my pull ups the old fashion way. I saw people looking at me with confusion like I’ve broken the law or picked my nose.
If you want to see your Abs don’t eat, everybody has Abs just most have too much fat covering them.
I didn’t quite understand how the glutes are being engaged on some of those exercises. If you could have your girlfriend show us again that would be helpful. . Kidding. Thanks for the video very helpful.
Hi Jeff,I am a mad keen Aussie MTB rider,unfortunately I have had a couple of bad crashes last year and have recently been diagnosed with spondylosis!I had an back injection 2 months ago and things seem good for now,I have stated back surfing my sup board for a good core workout? I also train 5-6 days a week and include daily planking……I’m 47 and I train for life! I’m not giving up and would like some help with core exercises.Thanks,Peter
I know the buzz word is
Abs, but I honestly just want a routine for s strong core, I can care less about aesthetic abs. I want a strong core so that it’s benefits will crossover into other weight lifting exercises. Hopefully this is the video for that
Which of these can I do with a fractured medial tibial plateau and complex torn meniscus?
Oh yeah we all have tires and big ads hammer sitting around the house
Great videos, great tips. I find videos with Mikaela a little disturbing though because she looks very much like my Sister. So I feel like I was watching my Sister all the time. She is now in the top of her shape, jacked as hell. I wonder also if you guys have any tips for exercises for people who not necessarily want to be buff right now or can’t, have little time and want exercises engaging as many body parts as possible with as little time as possiblesay 3h a week max. I realize this is not nearly enough to be a buff dude but maybe enough to muscle up and get body more stable and more healthy
I was wondering why my core was so strong, then I saw the suitcase carry. THAT’S ME! That’s me carrying my girlfriend’s purse. I’m ahead of the curve
Damn!!! I was just about to these exercises, but i cant!!! its “Exercises for MEN”!!!!!!!!! and Im a female!!!! damn it!!!!!
Ok so how many reps or time of each exercise and how long do you rest between sets and how many sets? Thanks
This dude is smart enough to play Gerald on Witcher, Netflix. The girl can be there too.
It’s a joke man, the guy joking said the exercise will put hair on your chest and my response was ” I already have too much on mine.”. Lighten up.
First of all huge fan of your videos; they are very enlightening/motivating and have given me very useful exercises to add to my routine. So thank you for dedicating your time to guys like me who need advice in our journey to achieve the strength we are destined to have. I’ve got loads of questions, but for now I’ll shoot 2:
1.Do you use caffeine or any sort of preworkout?
2.Can I pair yoga endurance/balance/strength/flexibility training with weight training for the same muscle groups in the same day, or is that “overtraining?”
i know why im here.. the workouts of course, what about yall?
Heavy squats and dead lifts and probably the best core exercises that anyone in a gym should have access to.
Yeah! Keep going need strength and stamina.u both are great and thanks indeed from malta
I started athlean xero last week to get my body back used to working out before I move back into weight training….I am 49 yrs old. My body hasnt been so sore since I boxed in my younger days…I love it. My core is weak but I am working on it and already see and feel the results. Thanks so much for the videos Jeff
They were very average exercises, like every other YouTube fitness video on core workouts says to do these.
Average workout by an average joe
I love the way you make videos and show the training.
Can you make a video on how to loose the superficial fat in the body like the fat on the face. Cheek fat.
Less talking from your gf! Sounds like she up-speaks ughh smh!
omfg look at his core. He has 0 fat on it. Does he ever eat anything with taste? Or just chicken and broccoli
Hey I unsubscribed and honestly forgot how much i enjoyed your videos.
Heaps grateful to youtube for sending you guys back to me.
Girls are SOOOOO not as buff as dudes…lol ;op
Edit: If anything I’ve noticed a lot more value add in your newer videos. Super grateful.
Edit2: Ok ok…maybe I’m gushing…saved to training favourites.
I think he is pigme’s big brother!
And dude your girlfriend is fire! I don’t think I got anything from this video
The two of you don’t have your own show? That dog won’t hunt…
I like this video..yaa yaa..i like it..yess..I’m sure..i like it!
I use a sledge hammer at work steel to steel no fucking way I’m doing that shit in my spare time
Hii, I am from India. I work as a professor of physics so I need to seat a lot to do study. Moreover my work place is about 80km far from my house and I have to travel for 6 hrs for d to and fro journey. I am skinny. My height 170cm, weight 56 kg, age 34. I have a big problem with my tummy and stubborn stomach fat. This video is very impressive but I feel that I need to work on d whole body as our belly stores d whole body’s fat. And as we have lots of imp organs there it is very very difficult to burn d fat. Please advice me to get rid of it.
Thanks in advance.
Shit i just drove the Sledge hammer through my second story apt floor..I missed the tire..
That girl should do all the talking and showing. Watch your subs skyrocket when you do it.
2:25 leg curl (with pull up bar)
4:00 plank walk (with resistance tubing)
4:35 plank walk with punch (with resistance tubing)
4:56 plank walk with T stance (with resistance tubing)
I like it when you zoom in your girl ass! Thanks man
Jeff when doing the plank walk instead of the tubes can you use a weight vest as a variation?
Hello,recently I start training seriously following a schedule and I love it.watching your videos helps me lots.since my muscles are still weak am doing 6 reps of each and targeting all body such push ups,lunches,wall sit and more.am doing half an hour every day.should I add more reps or lessen the workout days?thank you in advance from Malta
Is this like a video guide on how to turn a female into a man because that’s not looking very feminine bro
You remind me of that neighbor in ‘F is for Family’ that you both love and hate simultaneously.
why do i crack everywhere when i do example crunches?how do i fix it?
Jeff! You have never uploaded any video regarding sports specific workout regime. I’m a cricket player & as every other sports this one also have some specific requirements, do’s & most importantly don’t s…so can u upload fast bowlers training routine?
your girlfriend is a cutie, your lucky to find one that will actually work out with you
Damn bro! Looks like Obi-Wan got sent to the slammer for a decade and did NOTHING but workout
Her face gets more arrogant each video…I want to see the buff dudes, not their girlfriends…
Thanks for sharing this, and I’ll definitely try it as I am now focusing on my abs. However, each time I do abs, I get cramps is there anything I can eat or drink before/during/after workout that will allow me to do more abs without the cramps so I can get my desired workout?
Hey Jeff, I really appreciate your advice, you know your stuff. I enjoy listening to you explain the ins and out of being completely fit. Here’s my problem. When. I place an immovable object just shy of shoulder height at arms lengths in front of me and reach out with my left arm and push down on it with my fore finger my shoulder pops, this also happens when I use a cable or resistance bands attached at floor level and pull it up across my chest to the opposite shoulder. It doesn’t cause mean any real pain but under load it sometimes catches I have to release the tension slightly and then fallow through. The popping happens all the time in my left shoulder, once in awhile with my right. What do you think is causing this and what is the fix if any? I’m left handed and I’m 65 yrs old. So, I’m told it’s wear and tear and nothing can be done???
Best muscle for getting abs: the latissimus dorsi. Flex this back muscle to keep your arms down on the table so you can STOP STUFFING YOUR FACE! Automatic abs.
I was literally squinting watching this. Them rubber elastic bands give me the hibbi gibbis. Snap there goes an eye.. dow
BUFFs you and your gf are awesome…CORE u say it like you roar…Gr8.i like your yoga concept too.
Thx for sharing,,, i only have tires of my care to work with,,, this vid is insightful though!! We need to be in real life handling real weight!!
It so pleasing to eyes that such a beautiful,tall,fit girl is so innocent and bubbly and honest
Nice! Subscribe to my youtube page I’m just starting out! Have some really great workouts and instagram.com/rrrtraining1
Hey Jeff, I was wondering do you train at a gym, or do you have your own personal gym, where anyone can train?
I can safely say not a single bloke who clicked on this had any intentions of attempting this workout, myself included hahaha
I’ve loved their vids for a long time now…great stuff. One thing, I’m pretty sure what he is calling the Farmer’s Walk is the Suitcase walk. The Farmer’s Walk is when you have weight in both hands…I think.
You’re not doing the roll out properly though. You can destroy your lower back like this. Try the hollow position instead.
wow i have a feeling that Assassins creed 3 Desmond face was made out of yours. Did u do animations for ubisoft?
My core is weak as shit lol. Doesn’t look bad but fuckin weak
Fantastic as usual. My kids get these videos sent to them!!!
My gf has a very similar body shape to Mikayla, or at least she did before she put on 15kgs in the past 2 years (I’ve put on 20 myself!). Gyms are opening again so we are both looking to lose this added weight by the end of the year. I myself will be doing the Buff Dudes cutting plan. My gf likes to do the same workout as me but she feels some of the exercises don’t really suit her, some are too advanced or aren’t comfortable, and often too much volume (i can hit the gym 4-5 days most weeks but she prefers 3 at the most).
Asking a lot here, but I’d love for you guys do a programme in the same vein as the cutting plan or the great 12 week plan but more geared towards women. So a 3 month or so plan, exercises, reps, sets etc. It would be great for her to have such a plan. I know there are probably such plans around, but I think the BD plans are some of the best I’ve had a crack at.
Admit it: You’re just here to watch Brandon eat shit in the end credits. 11:47