Latest news with #corestrength
Telegraph
13-06-2025
- Health
- Telegraph
Planking is a miracle exercise – here's how to get it right
A good few hours and too many G&Ts after watching the World Cup Final in 2018, I found myself nose down in a forearm plank, on the floor of a friend's sitting room. Next to me was a similarly braced male acquaintance, whose challenge I had accepted. Minutes passed before we both started to show signs of strain. Five minutes in, my core was still intact, but my knuckles were whitening. As we passed the 10-minute mark, everyone else, luckily, had grown bored of our bravado and we were able to settle on an amicable draw; egos intact. The plank, an isometric core-strength exercise that involves maintaining a position similar to a push-up for the maximum possible time, is both feared and prized in fitness circles. The benefits of planking There are many benefits of planking, including: Strengthen core muscles Lower blood pressure Low impact Helps reduce risk of injury Plank is an isometric exercise, meaning it creates tension in the muscle to help build strength without any movement. One 2022 study found that the plank and other isometric exercises such as wall sits and leg extensions are better at preventing high blood pressure than going for a run, walk or a bike ride. Scientists at Canterbury Christ Church University, in Kent, reviewed more than 200 trials which looked at a range of exercises and how they impacted blood pressure.
Yahoo
02-06-2025
- Health
- Yahoo
I did 20 military presses every day for a week — here's what happened to my shoulders
When you buy through links on our articles, Future and its syndication partners may earn a commission. I was recently cleared for exercise after having a baby, so I've been very eager to dust off my favorite dumbbells and get back to work. Despite my enthusiasm, I knew I'd have to rebuild my deep core strength first before attempting most of my pre-pregnancy routine. However, I did feel strong enough to incorporate some upper-body exercises into my postpartum program. I was doing military presses consistently both before and during my pregnancy, so I decided to kickstart my return by doing 20 military presses every day for a full week. While this felt like a doable challenge for me, you should always check in with your medical team before trying a new workout, especially if you're postpartum. Meeting with a certified personal trainer is also a good idea to ensure you're moving correctly. The military press, also called an overhead press, is a compound exercise that targets multiple muscles in the shoulder. This move will work the anterior, lateral, and posterior deltoids along with your triceps, serratus anterior, and rotator cuff muscles. Military presses also require core engagement. Your transverse abdominis and internal obliques keep your torso stable and your spine neutrally aligned as you press the weight overhead. You'll need a pair of dumbbells, a barbell, or a curl bar for this exercise. If you have any lower back issues, you may also want an adjustable weight bench so you can sit while performing the movement. Stand with your feet hip-width apart, holding a dumbbell in each hand. Bring the dumbbells to your shoulders with your knuckles facing behind you. Engage your core and maintain neutral spine alignment. Press the dumbbells towards the ceiling. Slowly lower the dumbbells back to your shoulders. Continue for the desired number of reps. If you're using a barbell or curl bar, align the bar with your sternum, with your hands placed slightly wider than shoulder width apart. Engage your core and press the bar overhead. Return to the starting position with control. Since I was returning to exercise after a long absence, I split 20 reps into two sets of 10. Here's what I found after my week-long experiment. Pregnancy really does a number on your core, and I've noticed the lack of strength and stability in my abs even during the simplest of moves. Knowing that I was dealing with some serious core strength deficits, I decided to perform the exercise seated with back support for the first few days. This was the right choice, as even seated, I could feel the muscles in my back trying to overcompensate for my weak abs. Dropping the dumbbell weight alleviated this problem, and the exercise still challenged my shoulder muscles. Keep this in mind if you've got lower back issues or compromised abdominal muscles. Doing the exercise seated takes a lot of the core work out of the equation, but sometimes that's necessary to ensure proper form and prevent injury. Even though I was seated, I still made sure to engage my abdominals throughout the movement. By the time I got to the fifth day of the week, I felt like my core muscles were conditioned enough to try the military presses standing. It was much easier to keep my spine aligned without letting the low back arch. I finished out the week standing, which was more taxing for my core, but in a positive way. I was starting to see the benefits from military presses combined with my postpartum core routine. Military presses are primarily a shoulder exercise, but they're great for building abdominal stability too. My fifth day of military presses also came with a bump in dumbbell weight. Before pregnancy, I was doing military presses with 20 pounds regularly, so I decided to jump back in a bit lighter — 15 pounds. The first few days were harder than I expected, but I started to find my groove by day three. By day four, I barreled through all 20 reps without stopping. I knew that meant I was ready to up the ante, so on day five, I grabbed my 20-pound weights. I was able to increase my dumbbell weight pretty quickly because my body was used to the movement. If you're trying military presses for the first time, be wary of increasing your weight too quickly. Doing so could result in injury. Since the dumbbells were starting to feel easy, I swapped them for a curl bar on the last day of the week. Curl bars look similar to a barbell but are much shorter and lighter, making them accessible to almost anyone. I selected a 35-pound curl bar, which wasn't as heavy as the dumbbells I'd been lifting. The weight displacement on a curl bar is much different than dumbbells, though, and that threw me off a bit. I even developed some slight shoulder pain on the last few reps, and could feel my abdominals working hard. I had to rest before I got to the end of my sets. Doing military presses with different pieces of equipment, like curl bars or kettlebells, could add some much-needed variety to the movement. I'm a personal trainer — here's 3 hip-opening exercises to reduce stiffness and boost lower-body mobility This routine is designed to improve your lower body's range of motion, increase blood flow, and enhance joint mobility Personal trainer shares a five-move mobility routine to unstick tight hips and shoulders using your bodyweight.
Telegraph
17-05-2025
- Health
- Telegraph
The five best exercises for love handles
That little bit of fat that starts gathering around our waist (or love handles as they're affectionately called) live and die in the kitchen, not the gym. So if your goal is a fantastically flat stomach, first you need to fix your diet. And while you might dream of a that illusive six pack there's no point fixating on one muscle group. The muscles in your lower abs (or rectus abdominus) are hugely important to our overall strength – but focusing on them too much can lead to an unbalanced core and a range of spinal, pelvic and postural issues. It's important to know that the abs are part of the larger core muscle group, which also includes the obliques, transverse abdominis, and lower back muscles. These muscles work synergistically to stabilise the spine, support posture and enable functional movement. So instead of isolating the abs, whether upper or lower, it's far more optimal to focus on developing the entire pelvic-lumbar complex through a combination of targeted exercises that engage the whole core while also activating, strengthening and conditioning the abs. Beyond that, it is also vital to note that to achieve visible abs requires a specific level of body composition. For men, visible abdominal definition typically requires a body fat percentage of around 10-12 per cent, while women need to reach approximately 16-19 per cent. While these numbers might seem daunting, don't let them discourage you. If you are really committed to revealing your abs more fully, it can be done by using the exercises I suggest here alongside a well-managed diet and nutritional approach. Best lower ab and core exercises Here are some of the most effective exercises for targeting your core muscles. Deadbugs 2-3 Sets x 20-30 Reps Lie on your back with your arms extended toward the ceiling and your legs bent at a 90-degree angle (knees above hips). Engage your core by pressing your lower back into the floor. Slowly lower your right arm and left leg toward the floor while keeping your back flat and core engaged. Return to the starting position and repeat on the opposite side (left arm and right leg). McGill sit-ups 2-3 sets x 10-15 reps per side Lie on your back with one leg bent (knee up) and the other leg extended straight on the ground. Place both hands under your lower back for support. Engage your core and lift your head, shoulders, and upper back slightly off the floor (avoid pulling with your neck). Keep your lower back in a neutral position throughout the movement. Swiss ball stir the pot 2-3 sets x 15-30 reps Kneel on the floor and place your forearms on a Swiss ball, keeping your body in a straight plank position (spine neutral and core engaged). Roll the ball in small, circular motions with your forearms, maintaining a steady core and avoiding movement in your hips or lower back. Perform circles in one direction for 10-15 reps, then reverse the direction. Wrapped banded paloff press 2-3 Sets x 10-15 reps per side Anchor a resistance band to a sturdy surface at chest height and loop the other end around your hands or grip it tightly. Kneel parallel to the surface, with the band pulling laterally. Hold the band at your chest and press it straight out in front of you, resisting the band's pull and keeping your torso stable. Slowly bring the band back to your chest and repeat, maintaining core engagement. Side plank 2-3 sets x 15-30 seconds per side Lie on your side with your legs extended and stacked on top of each other. Place your bottom forearm directly under your shoulder. Engage your core and lift your hips off the ground, forming a straight line from your head to your feet. Hold this position while keeping your core tight and avoiding sagging or twisting. Repeat on other side. How to engage your lower abs and core Proper engagement is crucial for effective lower ab training: Breathing and bracing: Take a deep breath and tighten all muscles around your spine, as if preparing for a punch to the stomach Maintain good pelvic control: Engage the deeper core, hip and glute muscles by rolling your pelvis into a slight posterior tilt. This should feel like pulling your pelvis up toward your ribs. Control your movements: Perform exercises slowly and with control to ensure proper form and maximum muscle engagement. Benefits of core workouts By training the core holistically, you not only strengthen and tone the lower abs but also improve overall stability, mobility and spinal health. This helps to prevent back pain, enhances posture and generally makes everyday activities easier. For both men and women it can improve pelvic floor strength and as a result bladder control, enhance athletic performance, increase functional movement capacity and ultimately lead to better overall fitness and strength. Lower ab exercises FAQs How often should I do ab or core exercises? Most experts recommend training abs two to three times per week, allowing for adequate recovery between sessions. If your routine includes compound exercises like squats and deadlifts, which engage the core, you might only need one to two dedicated ab sessions weekly. What is the best equipment for lower ab workouts? While many effective ab exercises can be performed using just your body weight, adding variety with equipment can enhance results. Consider incorporating resistance bands, stability balls and cable machines to enhance your workouts and allow you to progress the intensity. Remember, consistency and proper form are key to seeing results. Combine these exercises with a balanced diet and overall fitness routine to achieve your goals. While visible abs require low body fat levels, the strength and stability gained from regular core training benefit everyone, regardless of aesthetic goals. Additional videos from Matthew Knight
Yahoo
11-05-2025
- Health
- Yahoo
The Surfer's Guide to Achieving Core Stability and Balance
Surfers always seem effortlessly in shape. Along with sun-kissed skin, they rock that lean, toned look so many of us spend hours in the gym trying to achieve. If you've never stepped foot on a surfboard, it might look easy, but don't be fooled. Sure, anyone can try it, but the core strength it takes to pull off controlled maneuvers, tight turns, and aerial tricks? Next-level. While surfers build serious core power in the water, most will tell you: the real gains come from training on land, too. Want to surf—or look—like the pros? Start with your core. "Your core is the engine that powers your surfing," says professional big wave surfer Luca Padua. "It's not just about balance and stability–it's about transferring power through your entire body while keeping your breathing efficient and controlled.""A strong midsection lets you hold your line through heavy sections, drive through turns, and recover quickly when things get chaotic," Padua adds. "The stronger and more efficient your core, the less energy you waste, which means more waves and better performance." Below, Padua breaks down the four things he does to keep his core strong and stable: Breath work is the foundation of all core training, Padua says. Your breath is directly tied to your core muscles, so learning how to breathe efficiently is just as important as building strength. Incorporating diaphragm training, CO₂ tolerance drills, and controlled breath holds can help surfers stay calm under pressure, recover after a wipeout, and maintain power throughout long sessions. As a reminder, always train breath work under proper supervision. "Simple but effective, carries build full-body stability, grip strength, and midline control–all critical for paddling endurance and holding your line," Padua says. "Planks reinforce that deep, bracing strength through the torso. Progress to single-arm carries or kettlebell plank saws for a bigger anti-rotation challenge." For surfers, animal moves like bear crawls and lizard walks are staples. They challenge the entire body, building strength, coordination, and fluidity while reinforcing full-body awareness and control. Bettering these directly translates to better performance in the water, Padua says. "Power is everything when you're driving through a turn or absorbing impact," Padua adds. "Keep it simple with landmine rotational presses, standing or half-kneeling wood chops (using a dumbbell or cable), and med ball slam variations. These build rotational power from the ground up, linking your lower and upper body through a stable midsection."Most sports require body awareness, but surfing cranks it up a notch—you're literally riding a moving wave. Every session forces you to read the ocean's energy in real time and make split-second adjustments, constantly adapting to a shifting, unpredictable environment. "You're balancing on a moving surface while generating power and absorbing impact, all while staying calm and present," Padua says. Every sport has its own unique demands, but there's something about the raw, unpredictable nature of the ocean, especially at places like Mavericks, that sharpens your instincts and awareness in a way that's hard to replicate."
