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

MUSIC:
https://soundcloud.com/iamryanlittle

Filmed by: Bruno Martin Del Campo

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⁣“Up yours, Buddy!” - Tucker Carlson responds to Zelensky’s “Christmas List”, where the dancing degenerate demanded more money for Ukraine’s 2023 budget, among a list of other things no other country should be responsible for.

⁣Trump warns that Biden is trying to go up against Russia which is a "war machine".

Trump & Putin 2024 = Peace

OUR DAILY OLDIES: ARE YOU OLD ENOUGH TO REMEMBER WOODSTOCK? (3 DAYS OF LOVE, PEACE AND MUSIC IN 1969)

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⁣THE ASSAULT OF DANNY LIM!

Our women have been bashed and choked.

Our pregnant mothers have been arrested and traumatised for social media posts.

Our young men have been bashed with rifle butts and shot point blank.

Our elderly are now being thrown face first into the concrete with their hands behind their back!!!

😓🇦🇺👮‍♂️✋
MEN AND WOMEN IN BLUE,
THIS HAS GONE TOO FAR!

WE ARE CALLING ON ALL GOOD AND DECENT OFFICERS TO CONDEMN THIS POLICE BRUTALITY AND ABUSE OF POWER REGARDING DANNY LIM!

WE DEMAND THE IMMEDIATE SACKING OF THE THUGS INVOLVED!

We are calling on the NSW POLICE COMMISSIONER TO IMMEDIATELY CALL FOR AND END TO THIS POLICE BRUTALITY!

SILENCE IS CONSENT!

ALL OFFICERS MUST CONDEMN THIS ACT OF VIOLENCE ON OUR ELDERS!

WE WILL NOT ALLOW OUR MOST VULNERABLE TO BE BASHED AND BRUTALISED BY ROGUE POLICY ENFORCERS!

ENOUGH IS ENOUGH!

IF YOU WANT OUR RESPECT,
THEN RESPECT INNOCENT PEOPLE!

⁣BREAKING: President of Ukraine Zelensky nearly assassinated claims MSM

But Russia states that if they wanted Zelensky dead they have had plenty of chances to bomb him but have chose not to.

⁣Satelliate Images and Pentagon Spokesman Now Confirm Iranian Attack on Al Udeid did Hit Strike the Base

Despite Trump and Qatar claiming that all Iranian Missiles were intercepted, newly released satellite images reveal at least one missile did impact as reports claimed during their retaliatory attack on Al Udeid Air Base in Qatar on June 23rd. A Pentagon spokesman has since confirmed the authenticity of these reports.

The target, the now destroyed MET (Modern Entreprise Terminal) installed in 2016 at a cost of $15 million, provided secure communication capabilities including voice, video and data services, linking service members in the U.S. Central Command area of responsibility with military leaders around the world.

Source: https://t.me/intelslava/77524

⁣McIntyre Report Political Talk Show Episode 127

ANR Live Election Coverage at 6:30 pm


ANR Founder gives an election overview of the latest polling. What’s likely to happen, as he assesses the poll results, to what the actual results are more likely to be, including both major parties achieving way less votes than polls suggest. The combined freedom parties' votes may be as high as Labor or the Coalition votes at around 30%, but he believes they will struggle to surpass 30% of the primary vote. They are polling at 35-36% and freedom parties combined votes at 17%



Join ANR tonight for its Live Election Coverage at www.anrnews.com or on Truthbook.social

Tide Pool Coos Bay, Oregon. Fish

⁣"Putin Faces Some Nasty Surprises" - Victoria Nuland's Threat Exactly One Month Before Moscow Attack

America's under secretary of state for political affairs who, in 2014, said "F... the EU!" when picking the next Ukraine Govt, promised that additional funding for Kiev would "accelerate the asymmetric warfare" that they had excelled at.

Nuland is reportedly retiring "in the coming weeks", according to her boss Antony Blinken, having been reportedly passed over to be deputy SecState.

Coincidence?

⁣For anyone using ChatGPT, pay very close attention to what Sam Altman is saying here:

“If you go talk to ChatGPT about your most sensitive stuff and then there's a lawsuit, we could be required to produce that … It makes sense to … really want the privacy clarity before you use it a lot.”

Source: https://t.me/zeeemedia/21334

⁣Powerful words here from QLD independent senate candidate Steve Dickson who is adamant the election was “a total fraud.”

Do you agree or not?


⁣https://www.australiannational....review.com/state-of-

⁣Jeffery Epstein lawyer Alan Dershowitz shocks reporter when asked if Epstein killed himself.

“No. of course not— Wait, um, he didn’t kill himself without the help of some people. He killed himself with the help of um, guards.”

'AS TEARS GO BY' IS A ROLLING STONES CLASSIC BUT AS WITH MANY OLDIES, THERE WERE VERSIONS OF THE SONG IN DIFFERENT LANGUAGES AND DIFFERENT COUNTRIES, EVEN IN COUNTRIES THAT NO LONGER EXIST LIKE CZECHOSLOVAKIA. HERE WE HAVE AN ITALIAN VERSION, A SPANISH VERSION BY A GROUP FROM COSTA RICA AND THE CZECHOSLOVAKIAN VERSION.

OUR DAILY OLDIES (INTERNATIONAL EDITION)