2023-12-04 16:00:33
In bodybuilding, there are a plethora of movements, some look good on the screen, some are effective!
The two aren’t inseparable, but in the age of social media, be careful where you place your expectations, because trends aren’t always worth your effort.
Here are some examples of what we can see on the internet…
1/ Horse stance with a twist
@weemsazk5vo Exercise abdominal muscles, vest line????#vestline #abs #Fitness #GymTook ♬ Astronaut In The Ocean – Masked Wolf
We talked regarding it in a dedicated article, the horse stance can be a great exercise, but not for the abs.
Basically, it’s an isometric exercise that strengthens your glutes, quads and adductors.
Adding lateral bends and spinal rotation like in the video above won’t do much, your legs will generally give out before your abdominal strap!
Instead, replace this with:
- a series of knee twists lying on the ground (10-15 repetitions on each side),
- a series of twists hanging from the bar (8-12 repetitions on each side),
- a series of lateral sheathing with hip “dip” (30-45 seconds with perfect form),
- a series of elbow/knee exercises (30-45 seconds with perfect form).
This will be much more intense, and above all much more effective!
Read also: Horse Stance: the secret exercise of Shaolin monks to strengthen your lower body and your resilience
2/ Weird choreography
@z5285154r2h #abs #fitness #challenge ♬ Original Sound – fitness exercise
Typically the kind of things that come across well on screen, we say to ourselves “oulala it must burn that” !
It’s not a bad flow in itself, you will work your cardio, your coordination and a bit of the whole body in a fun way.
But to develop your abs forget it, it does not require enough strength or intensity for the tablets!
Opt instead for a sprint exercise on the spot with high knee raises, your efforts will be better invested.
Less sexy on paper, but more effective.
> You want real standing ab exercises, click here…
3/ The bridge, not for concrete abodes
@workoutsbychristina literally — thank me later ⏳???? #coreexercises #deepcore #absworkout
We see variations of bridges in all varieties, promising better glutes, a slimmer waist, defined abs, a healthy back and so on, it’s the Christmas list.
While the basic exercise is excellent, it is not intended for the abs.
It will help you with your mobility, work your posterior chain, fully stretch your pectorals, deltoids and biceps.
In the video, we see a mixture of glute bridge and pullover: no tension on the abs!
To do this, you will need to place your lower back on the ground, engage in a retroversion of the pelvis then do a crunch, arms outstretched with the load in your hands, behind your head.
4/ Standing rotation without opposition
@movementwithjulie We love a ✨standing core✨ moment! Over 9,500 women from around the world follow my DUMBBELL ONLY PLAN, and are seeing massive results, are you next? #coreworkout #core #absworkout #dumbbellworkout #homeworkout #abworkout ♬ “The Photo” – EX7STENCE™
The exercise seems intense though, so what’s the problem here?
The problem is that there is no resistance opposing the rotation…
The dumbbell in the hands exerts its force downward via gravity, so the muscles that work are mainly the deltoids (your shoulder muscles) and not your abs.
The movement is good, but poorly configured, do it instead with an elastic band or a pulley placed aside.
For this, we invite you to read: Pallof press: the best ab exercise to do at home to develop your obliques
5/ Endless routines
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Finally, let’s talk regarding the endless bodyweight ab routines.
They have existed forever and did not wait for the advent of TikTok.
They can sometimes be long, very long… above, for example, you have 5 sets of 6 exercises!
That’s 30 sets of 30 seconds in a single session, to say that it’s exaggerated would be an understatement.
In reality, 5 to 20 sets per muscle group per week is enough. 10 are ideal for a beginner practitioner.
So you don’t need as much volume, especially in a single session.
You will take a long time to finish, your last series will be useless, because your form of movement will perish, you will be demotivated, you will do one like that every 3 weeks…
In short, zero interest.
You’re better off just doing 2-3 sets of 1-2 exercises following each of your workouts in the week
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