Rock hard abs in 5-steps
Exercises that prevent movement are especially good for building lateral abdominal strength, which is what helps your body stay in proper form under pressure (like when you play sports or do squats and deadlifts). McGill suggests the suitcase carry: Hold a heavy dumbbell in one hand and then walk increasingly long distances while maintaining perfect posture. This burns more calories than crunches do.
Myth #3 Rotational exercises are best for building your obliques
Reality Rotational exercises don't build obliques well and can harm the spine in some cases
Obliques surround and accentuate your abs and protect them from damage when you rotate your body quickly. So while exercises like the Russian twist can help build your obliques, they may not be the best way to build foundational strength, and they can force your spine to rotate under stress, says McGorry.
Instead, use heavy compound exercises—like squats and deadlifts—to make your obliques work harder to keep your spine aligned. For more challenge, add unbalanced moves—the single-leg lunge, for example, or a deadlift with one dumbbell. These types of exercises require your body to adjust to uneven stress while your spine is in its neutral position, which further stabilizes your core and builds your obliques (as long as you maintain proper form).
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