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If your core is weak, then your ability to get stronger on your exercises and your ability to grow the muscles surrounding each of your joints will be negatively impacted. And, as a bonus, it WILL also provide aesthetic benefits (six pack abs!) as well. Regular core strengthening with core strength exercises does actually increase the thickness of the deep abdominal muscles, meaning that they may help make them a little more visible. So, how exactly do we go about training it? Well, that’s exactly what I’ll cover in this video with a full, best core workout (with 5 of the best abs exercises) that you can do right away for a stronger AND better looking midsection.
But before we dive into the best core workout we need to first note that a better approach to train the core would be to use core exercises that challenge the core in every possible way that your core could be challenged in a lift, sport, or just in your daily life. And this can be broken down into 4 categories. Anterior core stability exercises where we train the body to resist excessively arching the lower back (extension). Posterior core stability exercises where we train the body to resist excessively rounding the lower back (flexion). Lateral core stability exercises where we train the body to resist bending to one side. And lastly, rotary core stability exercises where we train the body to resist excessive rotation of the lumbar spine.
The first of the core strength exercises we’ll do here is abdominal bracing. What you want to do is lay on your back with your knees bent. Then from here, you want to take a deep breath into your belly, a deep breath out, and then when you near maximal exhalation brace your core as if you were prepare for a punch to the gut. Continue breathing while holding this contraction. The next exercise, reverse crunches, does a great job of challenging our anterior core stability. What you want to do here is lay with your knees bent either on a bench or on the ground with your arms holding onto something over your head. Here, posteriorly tilt your pelvis and flatten your lower back by applying the abdominal bracing practice we previously went through. Then, lift your knees up to 90 degrees, curl your pelvis up towards your belly button and then slowly come back down.
Next, we’ll challenge our posterior core stability by using an exercise highly recommended for core strengthening, the Bird Dog. For these, we’ll get on all fours with your back neutral, brace the core, and then simply kick one of your legs backwards while raising the opposite arm until they’re both straight. Hold for a second or two here, then come back down and repeat on the other side. Next, we’ll challenge our lateral core stability with suitcase carries, where you hold a kettle bell or dumbbell with one arm and take steps while ensuring that your torso remains upright and shoulders remain level.
Lastly, we’re going to work on our rotary core stability with one of the best abs exercises available: the palloff press. Here we’ll wrap a band around a fixture, take a few steps out laterally, and assume an athletic stance with knees slightly bent, feet at about shoulder width apart, and your core braced. Then, start with your hands close to your sternum, and from there simply extend your arms forward and back while resisting the urge to rotate inwards.
Here’s a breakdown of the full core workout:
Exercise 1: Abdominal Bracing (1-3 sets of 60 second holds)
Exercise 2: Reverse Crunches (2-3 sets of 10-15 reps)
Exercise 3: Bird Dog (2-3 sets of 5 reps each side)
Exercise 4: Suitcase Carries (2-3 sets of 30s carries each side)
Exercise 5: Palloff Press (2-3 sets of 5-10 reps each side)
All in all, it’s important that within your weekly routine, you’re training your core in each of the 4 categories. Although many movements and big lifts in the gym will indirectly train your core in these movement patterns, these additional exercises can help ensure that you are in fact adequately training your core and not overlooking and key muscles. In the long run, this will not only lead to a better looking midsection, but a stronger and more stable one as well. And for a step-by-step program that shows you exactly how to train these important muscles and pairs them with a weekly workout and nutrition plan based on science, so that you lean down and build lean muscle as efficiently and as safely as possible, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Thicker%20stronger%20abs%20Aug%2010%2F2020
DOWNLOAD THE CORE WORKOUT HERE:
https://builtwithscience.com/coreworkoutpdf
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Elon Musk says money changes people #shorts
#shorts
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‘I don’t think this integrity stuff really shifts votes one way or the other. I think the Liberals always have a harder time with it just because there is a double standard with how these things are covered in the media.’
Gideon Rozner from the Institute of Public Affairs joins Fred Pawle.
Watch ‘Fred Pawle’ 9pm Monday on ADH TV: https://watch.adh.tv/
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From 2023, the Australian government plans to vaccinate cattle against coronavirus
The mortality rate of vaccinated people has risen by 17%, and what will happen to animals and people who will eat their meat?
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https://t.me/TheGovernmentWouldntDoThat
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15 MINUTE CITIES: In China Each Neighborhood Zone is Separated by a Fence, With the Entrance Gate Be
15 MINUTE CITIES: In China each neighborhood zone is separated by a fence, with the entrance gate being guarded.
If you want to get in or leave your zone, you need a face scan.
✝ READ LINK ✝
https://pjmedia.com/culture/ro....bert-spencer/2023/05
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Robert Spencer
May 2023
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Brisbane Braces for First Cyclone in Over 50 Years
Around 330,000 sandbags have been deployed, 20,000+ homes face life-threatening flooding when Tropical Cyclone Alfred strike Thursday.
Source: https://t.me/rtnews/84620
Why is Australia being flooded by immigrants
This isn’t war. It’s a calculated genocide you’re funding.
377,000 Palestinians gone. Herded into concentration camps and shot while begging for food. This is the regime they tell you to stand with.
They’re masters of deception, from 9/11 to the next false flag they’re planning as their empire crumbles. The only thing they need is your silence. Don’t give it to them.
Uncensored. Unfiltered. Unapologetic. Dive into The McIntyre Report that Western outlets won’t air.
The McIntyre Report, by @jamiemcintyre21
SHARE THIS. Wake someone up.
00:00 - Introduction to McIntyre Report and global factions
03:14 - Introduction of guest, Sam, and his background
03:58 - Sam on becoming an independent journalist and government deception
04:52 - Trump's connection to Rothschilds and control by blackmail
05:48 - Discussing Trump's Zionism and the CPAC event
07:51 - The strategic deception regarding Iran and its implications
09:31 - Sam's take on the outcome of the Iran-Israel conflict
11:03 - Discussion on Israel's role in historical events and their status as a pariah nation
13:41 - Sam's view on the damage inflicted on Israel by Iran
16:32 - Video highlighting damage to Israeli infrastructure from Iranian attacks
17:31 - Sam's analysis of the damage and what it means for the region
20:12 - Discussion on future plans and the potential for World War III
21:46 - Promo for Free Speech Summit and Independent Media Awards
22:00 - Return and discussion of Iran-Israel issue, focusing on Iron Dome
22:47 - Video highlighting the Iron Dome failure and precision strikes by Iran
25:46 - Sam's view on Iran's strategic shift and advantage
27:07 - Iran's missile capabilities and threats to eliminate Israel
28:15 - Danger of false flags as the "cabal" loses power
29:02 - Discussion on nuclear weapons being potentially overstated or fraudulent
30:01 - Nuclear powers and potential alliances in a world war scenario
30:27 - Elon Musk's potential new political party and its impact on Israel's power
31:12 - Video of Elon Musk discussing his reluctant involvement in politics and desire for smaller government
32:20 - Discussing Elon Musk's criticism of ADL and potential for being controlled opposition
34:08 - Peter Thiel's influence and the move towards technocratic tyranny
34:46 - Call to action to resist the oppressors
36:11 - Candace Owens on false flags and Operation Northwood
37:28 - Sam's agreement on false flags and Israel's role in global terrorism
38:10 - Discussion on potential false flags as the "ship is going down"
39:21 - Speculation on timing and type of false flag, including bio-weapons or attacks on military assets
41:07 - Tipping point of public awareness about false flags
41:28 - Investigation into Bali bombings and potential Mossad involvement, linked to Port Arthur massacre
43:09 - Sam's view on Mossad involvement in Bali bombings and agenda
44:37 - Indonesia's progress since reducing Israeli influence and the use of fear for manipulation
45:29 - Closing remarks and promotion of Sam's book
46:26 - Ad break
49:18 - Return and discussion on Elon Musk's tweet about insane government spending
50:10 - Sam's view on the bill, Trump's role, and the need for a new party
51:40 - Discussion on the political system's corruption and the potential for a figure like Thomas Massey or Candace Owens to challenge it
52:18 - The "cabal" as Israel and the factions competing for power
52:55 - Brainwashing by left and right factions and the call to stand with truth, not Israel
53:30 - Criticizing the concept of standing with modern-day Israel based on biblical verses
54:20 - Israeli professor's data on Palestinian deaths since Oct 2023
54:49 - Visual demonstration of conditions in Gaza and death traps
57:07 - Condemning Israel's actions against civilians
57:26 - Refuting the narrative of Israel as a democracy and Iran as evil
58:12 - Dismissing "what about Hamas" argument by highlighting Israel's creation and funding of Hamas
58:33 - Nick Fuentes clip on mass migration, Jewish influence, and the New York mayoral race
01:02:26 - Commentary on Nick Fuentes' points and ADL's response
01:02:42 - Zelensky's past relationship with Russia and Putin
01:03:49 - Commentary on the historical context and the role of the "Satanic West" in Ukraine
01:04:26 - Closing remarks and promotion of Free Speech Summit
01:05:02 - Sign off and transition to next segment
Source: https://x.com/ANRHeadlines/sta....tus/1941357430581186
So allegedly the PCR tests are radioactive?
Glad I never got one.
https://www.australiannational....review.com/health/so
Dan Bongino Talks Quitting his Radio Show
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ANR Founder puts the Australian Prime Minister on notice that he will be held accountable for every Australian that dies, from the day he has taken office. Unless he immediately orders a National Risk Assessment of the Covid 19 vaccine roll outs and puts a stop to them.
The corrupted TGA, funded by Pfizer and co, just approved with zero safety studies, for Pfizer to now legally murder 6 months, to 5 year old Australian babies, under the authority of our Prime Minister Anthony Albanese.
What fate and destiny do child killers and murderers deserve ?
And how much longer, should innocent Australians and Global citizens,patiently wait to see if justice will be done. Before they perhaps, decide on other courses or action to seek justice.
Stand against baby killers and Covid fraudsters.
Www.truthbook.social
Www.anrnews.com
https://www.australiannational....review.com/global-is
Elon Musk’s Deep Explanation About How He See Money. 🤯📚
Elon Musk tweets sitting on the toilet... 😂🤣
Elon Musk FINAL WARNING About Social Media: "DELETE IT NOW!"
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We are all aware that #ElonMusk is a tech genius and the founder of Tesla, SpaceX, and several other innovative businesses. Thus, when he talks, everyone listens. Elon Musk has issued an eye-opening warning to #socialnetwork users to immediately uninstall these applications. Elon Musk comprehends technology better than the majority of people on the planet. He erased his social media accounts and suggested that we do the same. Musk’s advice to deactivate their #socialmedia accounts left us wondering why. To the surprise of many, a tech-billionaire believes our lives will be happier without social media applications. Join us as we examine Elon Musk's warning that we must delete our social media accounts in this video.
📺 Watch the entire video for more information!
#elonmusk #tesla #spacex
🤑 How I Earn a $10k - $50k A Month From YouTube Without Showing My Face! 🤑
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‘The impact of this disease in Australia would be of biblical proportions’.
Foot-and-mouth outbreak threatens Australian Livestock.
Watch 'Alan Jones' 8pm Monday to Thursday on ADH TV: https://watch.adh.tv/browse
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⚠ Toothpaste ⚠
I make my own using Organic Coconut Oil & Bicarbonate of Soda