Add these movements into your training if you want to build a stronger, better looking and more injury resistant core.
What are the Benefits of Strong Core Muscles?
Strong core muscles offer a variety of benefits, including:
- Improved posture: Strong core muscles can help you maintain good posture and prevent slouching.
- Reduced risk of injury: A strong core can provide stability and support to your spine, which can reduce your risk of back pain and injury.
- Better balance: Strong core muscles can improve your balance and stability, which can reduce your risk of falls.
- Improved athletic performance: A strong core can help you perform better in sports and other physical activities by improving your overall stability, power, and control.
- Enhanced breathing: A strong core can help you breathe more deeply and effectively by providing support for your diaphragm.
- Improved digestion: A strong core can help improve digestion and prevent constipation by increasing the efficiency of the digestive tract.
- Reduced lower back pain: Strong core muscles can reduce the strain on your lower back, which can alleviate lower back pain.
Having strong core muscles can improve your overall physical health, reduce your risk of injury, and enhance your quality of life.
What are the Abs Muscles?
The abs (or abdominal muscles) are a group of muscles located in the front of the torso between the ribcage and pelvis. These muscles are responsible for supporting the spine, providing stability and protection to the internal organs, and assisting in movement of the torso. There are four main muscles that make up the abs:
Rectus abdominis: This is the most well-known ab muscle and is often referred to as the “six-pack.” It runs vertically from the pubic bone to the sternum and helps to flex the trunk.
Transverse abdominis: This muscle runs horizontally across the abdomen and provides support and stability to the spine and internal organs.
External obliques: These muscles are located on the sides of the torso and help to rotate and bend the trunk.
Internal obliques: These muscles are located beneath the external obliques and also assist in trunk rotation and bending.
Together, these muscles work to provide core stability, protect the internal organs, and support proper posture and movement of the torso.
Video – 3 Great Lower Abs Exercises
Jeremy Ethier is a popular fitness YouTuber and personal trainer who creates content focused on science-backed workouts, nutrition, and healthy lifestyle habits. He has a Bachelor of Science in Kinesiology and Health Science from the University of Waterloo, and a Master’s in Exercise Physiology from McGill University.
Jeremy’s approach to fitness is evidence-based and focuses on incorporating sustainable habits that can be maintained long-term for optimal health and fitness. His content is well-respected within the fitness community for its scientific accuracy and practical application.
Why is Low Body fat Percentage Important for a Visible Six Pack?
A visible six-pack is a result of having well-developed abdominal muscles and low body fat percentage. When body fat levels are low, the abdominal muscles are more visible because there is less subcutaneous fat covering them. The subcutaneous fat is the layer of fat that sits just under the skin, and it can cover the muscles, making them less visible.
To achieve a visible six-pack, you need to have a low enough body fat percentage to reduce the amount of subcutaneous fat in the abdominal area. This typically requires reducing overall body fat through a combination of a calorie-controlled diet and regular exercise, particularly high-intensity cardio and strength training exercises that target the abdominal muscles.
It’s important to note that the specific body fat percentage required for a visible six-pack will vary depending on individual factors such as muscle mass and body shape. For most people, a body fat percentage of around 10-12% for men and 16-18% for women is needed to achieve visible abdominal muscles. However, some individuals may need to go lower to achieve a visible six-pack, while others may see visible abs at slightly higher body fat percentages.
What are Calories?
Calories are a unit of measurement used to quantify the energy content of food and beverages. More specifically, a calorie is defined as the amount of energy needed to raise the temperature of one gram of water by one degree Celsius.
When we eat food, our bodies use the energy from the calories to fuel various functions, including breathing, circulating blood, and moving muscles. Any excess calories that are not used immediately are stored in the body as fat for later use.
The number of calories in food varies depending on the type and number of macronutrients it contains. Carbohydrates and proteins contain 4 calories per gram, while fats contain 9 calories per gram. Alcohol also contains calories, with 7 calories per gram.
It’s important to maintain a balance between the number of calories we consume and the amount of energy we burn through physical activity and daily functions. Consuming more calories than we burn can lead to weight gain, while burning more calories than we consume can lead to weight loss.
What is a Calorie Deficit?
A calorie deficit is a state in which the body is burning more calories than it is consuming through food and drink. This can lead to weight loss, as the body begins to use stored fat for energy when it doesn’t have enough calories available from food.
To create a calorie deficit, one needs to consume fewer calories than their body needs for its daily functions and physical activity. This can be achieved through a combination of reducing calorie intake through diet and increasing calorie expenditure through exercise and other physical activities.
For example, if a person needs 2000 calories per day to maintain their current weight, they can create a calorie deficit by consuming only 1500-1800 calories per day while also increasing their physical activity to burn additional calories.
A safe and sustainable calorie deficit is typically around 500-1000 calories per day, which can lead to a weight loss of 1-2 pounds per week. It’s important to create a calorie deficit in a healthy and sustainable way, by consuming a balanced diet with adequate nutrients and not reducing calorie intake too drastically.
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- Abs-and-Core-Strength-for-Athletes: Photos Courtesy of CrossFit Inc
- Lower-abs-workouts-porter: Photos courtesy of CrossFit Inc