Latest news with #coretraining
Yahoo
22-07-2025
- Entertainment
- Yahoo
3 Must-Try Takeaways From Megan Thee Stallion's Abs Workout, According to a Trainer
Sure, Megan Thee Stallion is most famous for her musical talents, but the Grammy-award winning rapper can also bring it in the gym. In a video shared with her 32.7 million Instagram followers over the weekend, Megan highlighted snippets of her workout program with new boyfriend-slash NBA star Klay Thompson. And while the accompanying commentary was humorous ('we had to do these goddamn Russian twist ball thingamajigs' Megan quipped when describing the core exercise), the overall routine was no joke. It featured 10 different exercises—including some super advanced ones, like ab wheel rollouts, planks with alternating leg and arm lifts, and split squats with a single-arm overhead press—that together smoke pretty much every muscle group. Advertisement 'She's obviously killing it in this workout,' Katie Pierson, CPT, a Montana-based certified personal trainer and contributor at Indoor Cycling Love, tells SELF. But the video doesn't just emphasize Megan's impressive strength; it also highlights some pretty awesome fitness principles that anyone can benefit from—particularly if you feel like your ol' standby abs routine is getting a little, shall we say, stale. Here are three takeaways to maximize your core workouts, according to Pierson, that are worth incorporating into your own gym seshes. 1. There are tons of different ways to train your core—and no, it's not just about 'abs exercises.' While the workout Megan shared was a full-body routine, there was a clear emphasis on core activation, Pierson says. But a workout stacked with sit-ups, this was not: She targets her entire core with a bunch of different movement patterns. And that's key to well-rounded strength in the gym—and functional fitness outside—of it, since it preps you to better handle a wide variety of scenarios you may encounter in daily life, including hauling a heavy box without stressing your back, twisting your torso to put groceries on your counter, and staying upright when your dog barrels into your knees. Advertisement Let's take a closer look: The Russian twists engage her core through dynamic movement with rotation, which especially fires up the obliques (muscles on the sides of the torso). The static plank works the core isometrically (no movement at all!) since the goal there is to hold as still as possible; in this case, muscles like the transverse abdominis (deep core muscle that wraps around your spine and sides) have to really fire to keep her steady and prevent her hips from drooping. The plank with alternating arm and leg lifts is an example of an instability challenge. By removing a base of support, this requires her core to work extra hard to hold steady. But it's not just about 'abs exercises,' either: Megan incorporated compound exercises like the sled push, hex bar squat, and split squat with single-arm overhead press. While you might think of these more as lower-body exercises—they certainly do smoke your legs and glutes—your core is actually a huge player here. Those muscles need to fire to stabilize her spine while her limbs move to push that heavy load. 'She's really fatiguing her muscles in different ways and changing the training stimulus,' Pierson says. And that variety is something to emulate. That's because 'if you're doing just one type of movement, your body is going to adapt,' Pierson explains. And when it adapts, it won't continue to get stronger, since it's no longer challenged. That's why training your core in a bunch of different ways, as Megan does, is beneficial if you want long-term results. This type of comprehensive core training is also key for helping that muscle group work together as one unit, Pierson adds. Your core isn't just your abs, or your rectus rectus abdominis, the muscles that run horizontally across your abdomen—it incorporates your lower back muscles, too. And to have the sturdiest, most functional core possible, you need both front and back to be strong. (If there's an imbalance between the two, you run the risk of pain, injury, and decreased performance, Pierson says.) So rather than only doing moves that primarily home in on the abs (like sit-ups or crunches), it's important to incorporate exercises that train your entire core. 2. Adjusting exercises to your level is key. There are a few instances in the video where Megan tweaks exercises so that they are doable for her: Modifications are huge, since they allow you to keep your form on point, which is key to getting the benefits of the exercise. As Pierson explains it, you want to 'make sure that your form is on point so you don't injure yourself and you're getting the most out of your workout.' Advertisement Take the ab wheel rollouts: That exercise is 'an advanced move,' Pierson says. When doing them, it's important to keep your spine in neutral alignment rather than letting it arch; otherwise you could strain your lower back, she explains. Maintaining that alignment requires a lot of core strength, and it becomes harder to do the farther you roll out the wheel. So if you're new to the exercise, take a cue from Megan: She reduces her range of motion, stopping part-way before reversing the movement. This is a key mod, since it allows her to do the move without letting her hips sag or lower back arch. Then there's a pull-up, another super advanced exercise that, yep, smokes your back and biceps, but also really fires up your core, too. Megan uses a band (and her boyfriend as a spotter) to complete it. With the pull-ups, 'I love that she's using the band for those,' Pierson says. (The band makes the exercise easier by reducing some of your bodyweight, so there's less heft for you to pull up.) This assistance 'removes the barrier of entry' for pull-ups, Pierson says, and makes this challenging, oftentimes intimidating exercise more accessible. 3. The cooldown is a can't-skip step to any kind of strength workout. The video ends with Megan and Klay cooling down: Megan helps Klay perform a hamstring stretch and a variation of the happy baby stretch. The cooldown, Pierson says, is a part of the workout that 'a lot of people miss.' It can seem like a skippable component, especially for exercisers who are short on time or those who think movement needs to leave them sweaty and aching to be worthwhile. But taking a few minutes for gentle movement and stretching post exercise is important on several fronts. Advertisement For one, regular stretching can help improve your range of motion, which ultimately helps you get more out of your workouts, Pierson explains. That's because the more range of motion you have, the more muscle you can activate and the more strength you'll eventually gain. Plus, stretching after a workout increases blood flow, boosts oxygen levels, and delivers nutrients to your body and your muscles, which aids with the recovery process. Then there's the fact that the cooldown is a great way to calm your body and mind post exercise, helping you end your workout on a feel-good note. And that can cultivate a positive association with exercise that spurs you to make it a regular habit. Along with a stellar pump-up playlist (might we suggest Megan's 2024 namesake album?), that may be all the motivation you need to crush your gym goals. Related: Get more of SELF's great fitness coverage delivered right to your inbox—for free. Originally Appeared on Self
Yahoo
30-06-2025
- Health
- Yahoo
No gym? This 3-move bodyweight workout builds full-body strength and sculpts your core
When you buy through links on our articles, Future and its syndication partners may earn a commission. I love the feeling of lifting heavy weights, but if I had to ditch them, I would — for this three-move bodyweight workout. It takes less than 20 minutes and only requires an exercise mat, or one of the best yoga mats would work just as well. During the short routine, you'll target and strengthen muscles all over the body, including building a bulletproof core you can brag about. That's if you train consistently, of course; a one-off workout isn't going to build muscle or strength, but when repeated and progressed over time, you'll get stronger and fitter. I recommend giving it a try first thing in the morning to get the blood and oxygen flowing through your muscles, or use it to expel extra energy after a hard day's work. Whichever time of day you like to exercise, one thing is for sure — your body will feel this one the next day. The focus should be on building functional strength and intensity, so try to control each movement and its tempo. Think about the three phases of each movement: concentric, eccentric and isometric. For example, the concentric phase of a push-up is the actual pushing up motion as you meet with the most resistance; the eccentric phase is the lowering phase of the push-up, which should be slow and controlled for this workout; the isometric phase will be the beat or pause at the bottom and top of the push-up. Aim for quality reps over speed, and if your form goes, don't push the reps out for the sake of it. That might mean taking extra rest or adjusting the sets or reps to suit your ability. This routine should be performed as a circuit. Complete all exercises back-to-back, then rest for 60-90 seconds. Aim for 3-5 rounds. Archer push-ups are one of the best chest day variations I can think of if your push-up game is already strong. It helps you focus on one side of the body at a time, helping to strengthen your weaker side and build better balance, control and stability during push-ups. It also requires core and shoulder stabilization to help you stay balanced when using one arm. It's considered an advanced push-up variation, so if you don't yet have this move in the bank, switch to standard push-ups. To progress further, try a one-arm push-up instead. Avoid sagging hips or rotating your body to one side. Start in a push-up position Extend your right arm out to the side with the palm flat on the floor Slowly lower your chest towards the floor for the count of 3, keeping your body in a straight line and bending your left elbow Pause at the bottom of the push-up Explosively push back up to the starting position, engaging your core and triceps while you move and drawing your extended arm back to the starting position Reps: 6 per side Pistol squats are the ultimate test of single-leg strength, balance and mobility and core strength. If you have tight ankles, consider elevating your standing heel on a barbell plate or book. If this doesn't feel accessible, hold on to something for balance, or learn the box pistol squat instead. Stand with your feet hip-width apart Extend one leg straight out in front of you, away from the ground Slowly bend your standing knee and lower into a single-leg squat for 4 seconds, keeping your chest up and your back straight Lower as far as you can without lifting your ankle (standing leg) away from the ground or allowing your knee to cave in Pause at the bottom Drive through your heel to explosively stand Reps: 6 per side If you're into your calisthenics workouts, you may be well-acquainted with this move already. The planche lean requires shoulder, arm, core and wrist strength and teaches the body to maintain tension — crucial for static holds like planks or tuck crunches. Start in a high plank position Rotate your hands slightly outwards and push through your hands to broaden through your shoulders Keep your legs straight and engage your core, then lean your body forward, shifting your weight into your shoulders past your hands. The more you lean, the harder Try to come on to your tiptoes and gently suck your belly button toward your spine Hold: 20-30 seconds Progression comes from intensity, so if you're cruising through this routine, chances are you need to increase the intensity. You could add sets or reps or increase the time spent in the planche hold, for example. If you reach the end of your reps and you could easily pump out more, then add reps. Alternatively, reduce the rest between rounds or add rounds. Another way to increase intensity is tempo or time under tension. The longer your muscles spend working, the more challenging this routine will feel. Try to slow down the eccentric phase to increase time under tension and challenge muscles even more. Lastly, consider a variation of the same exercise. As mentioned, you could try a single-arm push-up or add weight to your pistol squat. You could also try lifting one or both legs away from the ground during the planche, or drawing your knees to your chest, which is known as a tuck planche. No, not push-ups — try the 'steering wheel' exercise to strengthen your upper body instead I teach weightlifting for a living — 3 moves build full-body muscle and crush your core in just 15 minutes You don't need planks to strengthen your deep core muscles — try the 'tuck crunch' bodyweight exercise instead
Yahoo
14-06-2025
- Health
- Yahoo
Natural Bodybuilders Agree: This Underrated Core Exercise Is the Secret to Finally Getting a Six-Pack
Natural Bodybuilders Agree: This Underrated Core Exercise Is the Secret to Finally Getting a Six-Pack originally appeared on Men's Fitness. Direct ab training sometimes gets a bad reputation. Some lifters argue that compound lifts already hit the core hard enough, while others swear by targeted exercises to make their six-pack finally pop. But in a recent Reddit thread, natural bodybuilders shared the one exercise for direct ab training that they think is superior: weighted decline situps. "Best ab exercises for long term progressive overload?" the original user asked in the post. "Been wanting to take my ab training more seriously but have been running into an issue regarding exercise selection. My issue comes down to the fact that a lot of ab exercises are difficult to add load and progressively overload over time." The overwhelming response everyone in the thread seemed to agree on was weighted decline situps, calling them an S-tier user shared a helpful progression. For beginners just starting with the exercise, do the exercise without a weight. For novice level, hold the weight to your chest. If you're at a more intermediate level, hold the weight with straight, vertical arms. More advanced variations can keep the weight held overhead or held in straight arms behind the body. Retired bodybuilder Jay Cutler has also sworn by decline situps for making your abs pop. "With the incline, you're allowing that stretch of the core and really get the contraction on your abs—the whole ab wall," Cutler said in a past video. Opt for higher repetitions. To do decline situps, lie on a decline bench with your feet secured, then engage your core to sit up until your torso is upright, and slowly lower back Bodybuilders Agree: This Underrated Core Exercise Is the Secret to Finally Getting a Six-Pack first appeared on Men's Fitness on Jun 13, 2025 This story was originally reported by Men's Fitness on Jun 13, 2025, where it first appeared.
