Standing abs workouts offer a new way to train your core and are suitable for people of all ages and ability levels.
Scroll down to the video for the full workout.
What are the Advantages of a Strong Core?
A strong core provides numerous benefits for overall health, fitness, and performance. Here are some of the key advantages of having a strong core:
Improved posture: A strong core helps to stabilize the spine and pelvis, leading to better alignment of the body and improved posture.
Reduced risk of injury: When the 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.
Enhanced athletic performance: A strong core can help improve balance, stability, and agility, which can enhance performance in sports and other physical activities.
Improved back health: Strong core muscles can help alleviate back pain and improve overall back health by providing better support for the spine.
Increased functional strength: A strong core can improve functional strength, which is the ability to perform daily activities with ease, such as lifting, bending, and twisting.
Better breathing: Strong core muscles can improve breathing by providing better support for the diaphragm, which is a key muscle involved in breathing.
Enhanced overall fitness: A strong core can improve overall fitness by allowing for more efficient and effective 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 coach 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, nutrition advice, and motivational content. Jeff’s approach to fitness and training has gained him a loyal following and made him a respected figure in the fitness industry.
Video – Best Standing Abs Workout
What are the Muscles of the Core?
The core is made up of several muscles that work together to stabilize and support the spine and pelvis. The major muscles of the core 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 on the sides of the abdomen that help with rotation and side bending 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 run along the length of 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 core stability.
- Pelvic floor muscles: These are a group of muscles that support the pelvic organs and play a key role in bladder and bowel control.
It’s important to note that the core is more than just the “abs” muscles. A strong and functional core involves the activation and integration of all 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 some general guidelines that can be useful for most people looking to build muscle:
Rep range: For muscle building, a moderate to high rep range is typically recommended, such as 8-12 reps per set. This range helps to 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 are recommended. This allows for sufficient 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 for sufficient recovery and energy replenishment between sets.
Progressive overload: Progressive overload is essential for muscle building, which means gradually increasing the weight, reps, or sets over time to continue to challenge the muscles and promote growth.
Exercise selection: Choosing exercises that target multiple muscle groups or use compound movements, such as squats, deadlifts, and bench presses, can be especially effective for muscle building.
It’s important to note that while rep and set ranges are important for building muscle, they should be part of a comprehensive 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 for the body to repair and build new muscle tissue.
When we exercise, we create small tears in our muscle fibres, 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 the muscle tissue stronger and more resilient than before.
Protein also plays a role in muscle hypertrophy, which is the process of increasing the size of muscle fibres. When we consume protein, it stimulates the production of a hormone called insulin-like growth factor 1 (IGF-1), which promotes muscle growth.
Additionally, protein is important for maintaining muscle mass. As we age, we naturally lose muscle mass and strength, a process known as sarcopenia. Consuming adequate protein can help slow down this process and preserve muscle mass and strength.
To promote muscle growth, it’s important to consume enough protein, especially after exercise. The recommended daily intake of protein for muscle building is about 1.6-2.2 grams of protein per kilogram of body weight, depending on individual factors such as age, gender, and activity level.
Consuming protein-rich foods such as lean meats, fish, eggs, dairy, and plant-based 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.