Latest news with #corestrength
Yahoo
4 days ago
- Health
- Yahoo
Forget six-pack abs — I'm a personal trainer, and here are 4 reasons they're hard to build (and don't matter)
When you buy through links on our articles, Future and its syndication partners may earn a commission. No, you're not lazy because you don't have a six-pack; there are multiple reasons you might not see yours, and it shouldn't (and doesn't) matter. I'm a personal trainer, and even at my leanest, I have never been the proud owner of a six-pack, but that doesn't mean I'm not fit and healthy, or that I don't have a strong core. I eat well most of the time, prioritize protein and rest days and train roughly four times a week, including running, yoga, Pilates and weightlifting. Six-packs are, unless you are genetically wired for them, pretty hard work to build and maintain, and are the painstaking result of low body fat percentage and lots and lots of ab workouts. For many people (me included), they might not always be attainable — unless you really, really want them. Am I lazy? No. Could I be leaner? Yes. But I will still never own a six-pack, and trust me, it really doesn't matter or reflect how fit and healthy you are. Here are four reasons they're tough to build, and how to get past the barriers if you want to. Abs vs core muscles: What's the difference? First, building a strong core is the most important goal when thinking about your core muscles in general, as this can help you move better, protect your pelvis and spine and help you avoid injury, lift heavier and withstand impact better — all of these benefits are functional rather than aesthetic. But let's talk abs versus core muscles for a moment. Your core refers to an entire network of muscles, not just one group, known as the rectus abdominis, or the abs, which exist amongst many core muscles. The abs muscles help flex your trunk and keep your pelvis stable; they run down the front of your stomach and are better known as the six-pack. Although this muscle group sits nearer the top of the skin than your deeper stabilizing muscle groups, they can still only be seen when your body fat percentage is low enough to show them. And given that we all store fat differently, this is easier for some than others to achieve. Yes, you can build abs, but strengthening a muscle group and growing it are two different training concepts, so I recommend learning the difference between hypertrophy and strength training first. Here are just a few reasons abs are so hard to see. 1. Diet Nowadays, we know that fueling your body is a much more unique experience than hitting a guideline generated by a corporation. And with that knowledge, we can tailor our diets to our needs. Your diet as a whole matters not just for fat loss, maintenance, or weight gain, but also health and wellbeing, and should include balanced macronutrients (fat, carbs and protein), micronutrients (vitamins and minerals) and fiber. But if you're unsure whether your diet is serving you right now, calculating your macros could help. Protein is the macronutrient you'll need to focus on most to fuel your body for muscle growth and recovery, as it helps support both. With regard to how much protein you need to build muscle, that number depends on you and your lifestyle, plus how often you exercise. If having a six-pack is the goal and you don't have one yet, you might want to think about moving into a fat-loss phase while maintaining high-protein meals for muscle. So, as you can see, it takes some thinking! As a personal trainer, I don't recommend counting calories for sustained periods because, for some people, it can have a damaging effect on their mindset and approach to food. But, if your goal is to find your six-pack, taking a closer look at your diet for potential tweaks could help you. 2. Daily movement Sometimes it's easy to get fixated on diet and exercise and forget that it's your overall energy expenditure throughout the day that will prime you toward fat loss, which occurs when the body is in a calorie deficit. If your diet and exercise routine are on point, are you active enough? That means moving more often and finding more ways to move, like playing with the kids, carrying groceries home from the store, or working while standing, for example. This relates to Non-Exercise Activity Thermogenesis, or NEAT, and can help you burn more calories without overdoing it in the gym or eating less. While prioritizing NEAT can help you expend more energy, movement should feel good and not forced. A daily walk can be mindful, and moving more often can improve mental strength and help you unwind. It shouldn't feel like a punishment, though, and factoring in rest is just as important for wellbeing and recovery. 3. Stress A recent study suggests that stress can be a leading contributor to workout plateaus. Sustained raised levels of cortisol (the 'stress hormone') can also lead to an increase in fat storage, particularly around the midsection, known as 'cortisol belly," and this is more prevalent in women than men. Finding ways to manage stress through mindful practices like movement, exercise, or breathwork can be useful, and many of the best smart rings and fitness trackers can help monitor your cortisol levels, heart rate and blood pressure for signs that your body may not be coping. Reducing stress rather than focusing on eliminating it entirely could help you feel better within yourself, improve sleep hygiene and cope better with daily life, but you might find a secondary impact could be that you find it easier to lose weight. 4. Genetics Has someone ever said to you that they don't work out, and yet they have a sculpted body seemingly without a shred of fat on them? There's something in that, other than young age. Genetics plays a role in how easy or difficult you find it to lose weight. Some people may be gifted with a faster resting metabolism, which means they might have a little more freedom in how they eat or move. For others, health conditions, including metabolic disorders, could make it harder to lose weight and keep it off. Your genetics might also play a role in how or where you store fat. If this all sounds familiar, it's worth learning the difference between body fat percentage and body fat mass to help you decide which matters more to you (if either), but if you don't need to lose fat for medical reasons, then body fat mass will matter far less. That doesn't mean you're stuck with your lot; it just means it might take a bit more of a focused effort to reach your goals. In which case, checking out my handy guide on body recomposition (losing fat and building muscle) can help you decide if the journey is for you. Bottom line The above are just a few of many reasons why you may not see muscle definition in your midsection, and while tweaking one or more of them could help you get there, remember that you can still be fit, strong and healthy without a six-pack, and it doesn't indicate that you're any less capable in the gym. We all look different, and that's a good thing! More from Tom's Guide Who needs running? These 5 compound exercises burn fat and build muscle after 50 Want to get fitter and stronger? Researchers say workouts should match your personality type I biked 12 miles with the Apple Watch 10 vs Samsung Galaxy Watch 8, and there's a clear winner
Yahoo
7 days ago
- Health
- Yahoo
My dad is 72, and these are the 3 strengthening exercises I use to build his strong core and improve balance
When you buy through links on our articles, Future and its syndication partners may earn a commission. I've been training my dad ever since COVID-19 hit, and I've seen significant improvements in his strength and mobility, including a notable boost to his balance and core strength. It's one of my proudest achievements. There are many compound exercises I've taught him, but some strengthening exercises I've implemented more recently have been focused on building a strong core (not just the abs) and improving overall balance and stability. My primary goal is for him to avoid injury as he gets older. We've had some fun — and wobbles — along the way, but as a personal trainer, nothing gives me more joy than seeing those gains show up in everyday life, making his day-to-day more enjoyable, too. He tells me that putting his shorts on is now much less of a task. Want to sculpt a stronger core, increase balance and reduce your likelihood of injury? Here are three moves I swear by. What are the three strengthening exercises? Give these a try. Bosu single-leg deadlifts Try standing on one leg and performing a deadlift while also standing on a Bosu or balance trainer. It tests your balance, yes, but also coordination and mind-muscle connection, which can help you activate the working muscles better. I think balance training is underrated, and it becomes more and more important as you age. Good balance helps prevent falls and improves the stability of your muscles and joints, which will protect you from injuries. Besides, it's an indirect way to build core strength without relying on abs workouts. To keep the strength element of this exercise, hold a set of dumbbells. Stand on the balance trainer with your feet hip-width apart, then hinge forward at the hips and begin lowering your chest toward the floor, while raising one leg into the air straight behind you. If you're holding weights, try tapping them down in front of you, pause when your chest is roughly parallel to the floor, then drive up through your standing leg to stand. Complete 8 reps, then switch sides. Aim for 3-4 sets. Unfamiliar with the deadlift variation? Learn how to do single-leg Bosu ball deadlifts. The key is to avoid twisting your hips and stay controlled throughout. Double up for just $44 and access the Bosu app for inspiration on the best Bosu exercises to Deal Weighted V-sit 'exchanges' This is probably the core exercise I've seen my dad improve most on, and it's fun to do. I like to use a light dumbbell, but you can use anything that you can hold between both hands and feet for the given number of reps below. The V-sit is a true core exercise, but it also tests balance and coordination. Add weight, and you'll move your core muscles through more resistance, making the exercise harder. Most people will feel the V-sit target their abs, waist muscles (the obliques), hips and quads. If you feel pain in your lower back, try bending your knees or stop and check out these core exercises for back pain as a safer alternative. Start on your back and extend your arms and legs onto the exercise mat. Hold a weight or similar with both hands. Brace your stomach, slightly lift your shoulders away from the mat, then lift your upper body and legs into the air together, reaching your fingers and toes to meet overhead. Place the weight between your feet and grip it, then lower back to the starting position. On the next rep, exchange the weight from feet to hands. Complete 8-10 reps and 3-4 sets. Here's how to do V-sit-ups step-by-step. Seated single-arm shoulder press Single-sided movements require core stability, balance and coordination to control the load on one side of your body and prevent you from falling. My dad has a habit of trying to (sneakily) use his legs during shoulder presses, even when I scold him that it's a strict press, not a push press. To combat this, I now ask him to sit on a workout bench with the bench at 90 degrees and his back resting against it. With this tall posture and his feet planted on the ground, he can't use his legs to facilitate movement. That means all the power and strength come from his upper body — the shoulders, triceps and pecs — and stability generates from his core. To do it, sit on a bench (as above) and hold a kettlebell or dumbbell in one hand. Rack it to your shoulder and ensure your lower back isn't arching away from the bench. Keeping a straight back, press the weight overhead and extend your arm, biceps close to your ear throughout. Pause, then lower the weight to your shoulder with control. Avoid leaning to one side. Complete 8 reps, then switch sides. Aim for 3-4 sets. The instability of the weight will work the stabilizer muscles in your shoulders and core, including the rotator cuff muscles that surround the shoulder blades, the abdominals that help support your torso, and the erector spinae, which are spinal stabilizers. If you do want to double load and hold a weight in each hand (as above), you can. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Strength vs hypertrophy: what's the difference? High reps vs heavy weights: which is better for building muscle? The 5 best ways to build muscle without lifting heavier weights
Yahoo
27-07-2025
- Health
- Yahoo
No, not crunches — trainer says these 5 bodyweight moves are the secret to building stronger abs
When you buy through links on our articles, Future and its syndication partners may earn a commission. You don't need a gym full of weights to build the kind of core strength you're aiming for. While many people turn to weighted ab exercises, online trainer James Stirling says you can achieve it with just your bodyweight and shares his 30-minute routine to help you get there. There aren't any of the same old classics like sit-ups and crunches, but instead a smart mix of isometric holds, controlled movements, and full-body stability work that hits your core from every angle. This is a challenging core routine, but it's suitable for a range of fitness levels. Feel free to reduce the number of rounds or adjust rest times if it feels too intense. And if you're currently managing an injury or health concern, check in with a medical or fitness professional before giving it a go. Watch The London Fitness Guy's No-Equipment Core Workout I recommend watching the video from Stirling's Instagram page, where he regularly shares home-friendly strength-building routines. It shows him demonstrating all five moves, which I find really helpful when following a workout at home without a trainer there in person to correct my form. Although I said it's a no-equipment routine, you may have noticed Stirling does the workout on a mat in his home. This helps cushion your back, bum, and joints while working through the exercises. If you're on the lookout for a suitable mat, I can point you in the direction of our hand-picked guide to the best yoga mats. The Manduka Prolite is one of our top picks for a reason. It offers reliable grip and cushioning for everything from ab workouts to cooldown stretches. As my colleague Sam said in her review of the mat, it 'gives the right amount of grip and flexibility to flow between poses(/exercises)."View Deal How do bodyweight moves build strength? Bodyweight exercises like hollow holds, planks, and shoulder taps might look simple, but they can be incredibly effective for building strength, especially in your core. These moves use your own body as resistance, forcing your muscles to engage, stabilise, and control each movement. While lifting weights involves external resistance, bodyweight training is still a form of resistance exercise. Instead of using dumbbells or gym machines, you work against gravity and your mass. Exercises like Copenhagen planks or leg raises engage multiple muscle groups at once, which requires extra balance and control on less stable surfaces. That extra challenge encourages your core muscles to work harder and grow stronger in a way that supports everyday movement. To see real progress, consistency and progression are key. You can increase the number of rounds, shorten your rest periods, or hold each move for longer to keep challenging your muscles. If you're just starting out, completing one or two circuits is a great foundation, and you can gradually build from there. One of the biggest strengths of bodyweight routines is how easy they are to fit into your life. You do not need a gym or expensive gear, just a little space and the willingness to move. Whether you're fitting in a quick session between tasks or winding down in the evening with a short circuit, it is consistent effort that builds strength over time. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Fibermaxxing is trending right now — here's what to know before you try it Forget the sauna — soaking in a hot tub could be better for your health, says new study I hiked through rain, wind and fog in the Rab Firewall Mountain Waterproof Jacket — here's my verdict Solve the daily Crossword
Yahoo
26-07-2025
- Health
- Yahoo
I've been teaching weightlifting for years — and I still prefer this gymnastics plank to build core strength without weights
When you buy through links on our articles, Future and its syndication partners may earn a commission. Of all the best plank variations I've tried over the years, the gymnastics plank is top dollar for building core stability, endurance, and strength. It doesn't just strengthen your core; it hits muscles all over the body, including your shoulders, arms, wrists, quads, and glutes. I love exercising with weights, and I've been teaching weightlifting for years, but it's a common misconception that you can't achieve an effective workout without lifting heavy. Don't get me wrong, I love picking up a heavy weight, but for my core? Bodyweight blasts can still be top-tier. How to do the gymnastics plank You don't need an exercise mat, but if you want to support your wrists better, some of the best yoga mats are great for comfort. Start in a high plank position with your shoulders stacked over your hands, hips aligned with your shoulders, and a straight line from heels to head Brace your core, glutes, and quads Push through your hands to broaden your upper back and create a soft hollow through your torso. Suck your belly button in toward your spine Roll onto the tops of your feet and send your weight forward over your hands. Your shoulders should pass in front of your fingertips Keep pressing through your hands and the tops of your feet to avoid dropping your hips Hold. This is an intense plank variation, so try a 20-second hold and build from there. The key is to create a little hollow through your upper body, which means tucking your hips and pushing through your upper back, while engaging your core muscles. You'll feel your forearms and wrists working a lot harder; gymnastic planks also test your ability to keep your hips up and maintain your stature. What are the benefits? Gymnastic planks, like other gymnastics moves (the hollow hold, tuck crunch hold, or hollow rock, for example), are functional, core-strengthening exercises that build endurance and stability in your body. Like a regular plank, the exercise works multiple muscles using isometric contraction; your muscles won't move through any range of motion like flexion or extension, but they will hold tension while you maintain a static position. Where will you feel this exercise? Your shoulders, arms, forearms, wrists, core, hips, lower back, glutes, and quads work during the gymnastics plank, and the angle places a whole lot more emphasis on the upper body, namely the shoulders, arms, and wrists. Placing your weight in the tips of your toes and the tops of your feet will activate more of your front body, like the hips and quads, rather than the glutes and hamstrings. In other words, a full-body burn. If you suffer from wrist pain, simply drop onto your elbows and perform the same steps above using a forearm plank variation. Does planking give you abs? No, planking might help strengthen your core muscles, namely the rectus abdominis (the six-pack), transverse abdominis (a deeper belt of core muscles), and the obliques; the exercise alone doesn't sculpt definition in these muscles. Lean muscle definition comes from a combination of low fat percentage and muscle that has been built over time, so while adding a plank to your exercise routine can contribute, it won't spot-reduce fat. I also recommend lifting weights to strengthen your core, plus targeting the various core muscles (read abs vs core muscles), not just the abs, for a strong body. More from Tom's Guide I'm a personal trainer, and here's why I choose weightlifting before Pilates Forget crunches — a Pilates instructor shares 9 exercises to target your deep core I've run more than 1,700 miles this year — and these are the running shoes I've enjoyed most
Yahoo
26-07-2025
- Health
- Yahoo
No, not crunches — trainer says these 5 bodyweight moves are the secret to building stronger abs
When you buy through links on our articles, Future and its syndication partners may earn a commission. You don't need a gym full of weights to build the kind of core strength you're aiming for. While many people turn to weighted ab exercises, online trainer James Stirling says you can achieve it with just your bodyweight and shares his 30-minute routine to help you get there. There aren't any of the same old classics like sit-ups and crunches, but instead a smart mix of isometric holds, controlled movements, and full-body stability work that hits your core from every angle. This is a challenging core routine, but it's suitable for a range of fitness levels. Feel free to reduce the number of rounds or adjust rest times if it feels too intense. And if you're currently managing an injury or health concern, check in with a medical or fitness professional before giving it a go. Watch The London Fitness Guy's No-Equipment Core Workout I recommend watching the video from Stirling's Instagram page, where he regularly shares home-friendly strength-building routines. It shows him demonstrating all five moves, which I find really helpful when following a workout at home without a trainer there in person to correct my form. Although I said it's a no-equipment routine, you may have noticed Stirling does the workout on a mat in his home. This helps cushion your back, bum, and joints while working through the exercises. If you're on the lookout for a suitable mat, I can point you in the direction of our hand-picked guide to the best yoga mats. The Manduka Prolite is one of our top picks for a reason. It offers reliable grip and cushioning for everything from ab workouts to cooldown stretches. As my colleague Sam said in her review of the mat, it 'gives the right amount of grip and flexibility to flow between poses(/exercises)."View Deal How do bodyweight moves build strength? Bodyweight exercises like hollow holds, planks, and shoulder taps might look simple, but they can be incredibly effective for building strength, especially in your core. These moves use your own body as resistance, forcing your muscles to engage, stabilise, and control each movement. While lifting weights involves external resistance, bodyweight training is still a form of resistance exercise. Instead of using dumbbells or gym machines, you work against gravity and your mass. Exercises like Copenhagen planks or leg raises engage multiple muscle groups at once, which requires extra balance and control on less stable surfaces. That extra challenge encourages your core muscles to work harder and grow stronger in a way that supports everyday movement. To see real progress, consistency and progression are key. You can increase the number of rounds, shorten your rest periods, or hold each move for longer to keep challenging your muscles. If you're just starting out, completing one or two circuits is a great foundation, and you can gradually build from there. One of the biggest strengths of bodyweight routines is how easy they are to fit into your life. You do not need a gym or expensive gear, just a little space and the willingness to move. Whether you're fitting in a quick session between tasks or winding down in the evening with a short circuit, it is consistent effort that builds strength over time. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Fibermaxxing is trending right now — here's what to know before you try it Forget the sauna — soaking in a hot tub could be better for your health, says new study I hiked through rain, wind and fog in the Rab Firewall Mountain Waterproof Jacket — here's my verdict
