I’ve grown a true love of weight training over the past two years and enjoy the physical and mental strength I’ve gained from practicing it. But since I put my time and effort into learning this skill, I took less time to focus on developing my abs. So I’ve been trying to rally the motivation back up for a drastic workout without cutting out my regular workout schedule.
Go back to the lockdown during the pandemic and you’d complete many The best abdominal exercises Close enough each day to pass the time and feel like I’m keeping fit. But once I was able to get back to the gym, I had started to build my strength and muscle again using equipment like a barbell and some iron. best kettlebells To challenge my lower and upper body.
Core strength is essential when it comes to weight training in order to improve form, aid posture, and protect the back from injury. you may have learned How to properly deadlift But if I wanted to progress in my training and lift heavier, I knew I had to carry some Basic strengthening exercises sooner rather than later.
I decided that the only way I would be able to form some kind of habit by training and staying consistent with my abs is to add a short bout of movements to the end of my regular workouts. After each strength session, grab one of the The best yoga mats From my gym I wrapped things up five minutes from the end. I tried to target all my core areas by doing 45-60 seconds of different exercises like planks, side planks, crunches, and deadlifts. This is what I noticed.
1. I enjoyed the pain
Without sounding too sadistic, I loved the pain I felt in my core after I worked on it. It was reassuring that I succeeded in targeting my abs and core muscles even though I was only doing five minute weight movements to get results.
It was very normal for me to feel a muscle pain in my stomach when laughing or sitting in bed after working out the abdominal muscles. The American Council on Exercise (Opens in a new tab)explain it DOMS (Delayed onset of muscle soreness) is a natural process of the body after intense exercise. It usually develops between 24-48 hours after exercise and within 72 hours your body will usually have repaired the tears in your muscles.
Don’t get me wrong, the first week of training was pretty rough. My muscles were not used to the challenge in this way and needed much longer to recover. However, the more sessions I finished with my abs, the less pain I would feel in the exercises. It reminded me of the agonizing feeling you get after sitting on a bike seat after a long time. The first ride is the agony and the pain lingers until my lower half adjusts to the feeling of sitting on a small bike seat again.
2. It was a different challenge than lifting weights
The free weight section of the gym can have a stronger feel to it than other sections. Depending on your goal, the focus is often on lifting weight. For me, I’m trying to use a file progressive overload Technique to avoid reaching stasis and continue to increase strength and muscle. When I move up the weight plate or dumbbells, I usually see this as a sign of improvement and strength but I still want to take a more holistic approach to fitness and not just define my strength with weights.
It was definitely unpretentious, as I finished a big leg day, put myself into a plank position, struggling to hold the perfect plank position for over a minute. I liked the people around me more in the floor department who carry the V sit-up and perform heavy weight Russian swings than anyone else in the gym where it takes just as much discipline and consistency as the person in the gym who can squat heavier.
3. Ab exercises can include weights
The stronger my body core became, the sooner I could achieve the five-minute finishing touch. Instead of increasing the amount of time I was spending on my abs at the end of my strength sessions, I decided to incorporate some weights into my workouts.
Sometimes this looked like adding this Dumbbell ab exercises At the end of my training I incorporate weight into well-known movements such as crunches, dead bugs, and plank variations. If I don’t get to the gym at all, I can use a combination of Best adjustable dumbbells At home to do abdominal exercises and you can still increase the challenge by instantly increasing the weight bearing with this type of weight.
Or on days when I don’t want to get down to the floor for core training or have a backache, complete standing abdominal exercises. Some of my favorites are weighted side bends, cross-fingered touches, and around the world with a kettlebell.
Weights or no weights, five minutes of abs, and core exercises have become an essential part of my regular routine at the gym. It is an effective time activity that keeps me satisfied and complements my strength training. If you want a simpler challenge, you can find out what happened to one writer Plank every day for a month.