![]() The muscle fibers of the external and internal obliques run perpendicular to each other, and they work together. Each consists of the external oblique, which is the closest to the surface and the largest abdominal muscle, and the internal oblique, which lies directly beneath. The obliques are two pairs of muscles that run along either side of your torso. This isn't quite the case the obliques are more than just the side abs of your core, both in terms of their anatomy and function. You might have heard of these muscles being called "side abs." You might also have heard that to develop them, you'd have to pile on rep after rep of side bends. They might have a good handle on their six-pack muscles ( the rectus abdominis), but if they want to really forge a functional, strong core that will perform in any type of setting, they'll need to target their oblique muscles, too. ![]() ![]() Off in the corner by the yoga mats is the gym bro who is all about abs, spending most of his dedicated exercise time ripping through rounds of situps, then lifting his shirt to reveal their rippling midsection in the mirror. As you move through them deliberately, feel your core fire in each move.THERE ARE ALL kinds of muscle-fixated guys in your local gym, from top-heavy bench press behemoths and stringer tank-wearing arm day devotees to short, stocky squat and deadlift adherents with tree trunk legs. "You can sometimes overcompensate with your lower spine for core moves if you do them incorrectly or too fast," Chakoian warns. Bonus? You don't need to change into exercise clothes, and you can pretty much do these standing exercises wherever you are.Īim to do each exercise two or three times through, moving slowly and mindfully at first. Most importantly, you want to make sure you are exercising safely based on your age and fitness level.īelow, Chakoian designed a five-move routine that will shake up your core training because all of the exercises are done from a standing position. If you feel sore in your abs or back, take the day off or focus on a different set of muscles. Trying out some standing ab exercises is a perfect-and effective-way to add variety to your core-strengthening plan. How often can or should you train the core? You can do it every day as long as you're changing the exercises from time to time, Chakoian says. In other words, along with getting some extra bang for your buck, you're training your core to move as it does (or should) during the day. "It's a more functional workout, and you train balance and stability at the same time," she adds. That's much easier to achieve from standing versus a lying position, and it pays off in a big way. "By doing standing abdominal work, you utilize the core in an upright, vertical position while holding your own body weight, or what we often call bracing the core," says Denise Chakoian, a certified personal trainer and the founder and owner of CORE in Providence, R.I. We're sharing some useful know-how along with a simple standing exercise routine that you can complete without any equipment. You can actually train your core by incorporating some easy standing exercises into your day, and there are tons of great benefits to doing so. But don't think you're stuck having to get down on the ground for old-fashioned crunches or planks every time. From lifting your kids to walking more efficiently, the core is integral to your daily functioning, which is why you need to strengthen it regularly. Your core plays a role in every movement you make.
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