Maximize Core Growth

 

Getting a chiseled midsection is mostly nutrition and losing fat, but training it optimally can help immensely in the process. Here are some of the best exercises for each muscle👇
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External Obliques: The obliques help stabilize the trunk as well as flex it laterally and aids in rotation. Movements like the side plank, side bend, and reverse crunch work the obliques very well.
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Serratus Anterior: This muscle’s main function is to protract the scaps which can be done by extending your arms out in front of you and then rolling your shoulders forward like you were trying to reach something out in front of you. Also, the SA aids in other trunk movements such as flexion and rotation. Exercises like the long lever plank, scap push ups, and bicycle crunches are good for this muscle.
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Rectus Abdominis: The “6 pack” is made up of the Rectus Abdominis which main function is to flex the trunk. Movements like the ab roll out, weighted cable crunches, hanging leg raises, and arms extended sit ups are great for this muscle.
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Transverse Abdominis: This muscle is located underneath your other core muscles and mostly helps with breathing and bracing of the core. Exercises like the regular plank, long lever plank, as well as deep breathing exercises are good for this area.
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Sticking with 2-3 exercises, 2-4 days per week for 2-4 sets of 8-20 reps will work best for most people. With the body weight movements, utilize the 12-20 rep area and with the weighted movements you could go a bit heavier in the 8-12 rep range. Pick one upper ab movement like the weighted cable crunch, one lower ab movement like the hanging leg raises, and one oblique or overall ab movement such as the ab roller or side planks.
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Overall, the ab roller shows the best EMG activity of ab exercises so if I had to pick only one exercise for the core, I’d have to pick the ab roller.


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