One of the best things about doing compound exercises or moves that recruit more than one muscle group at a time, is that you often working your abs and entire core without realizing it . You do not always have to work with them, which is great. every once and a while
Kira Stokes celebrity trainer, group fitness instructor, and creator of the Kira Stokes Fit app is a big proponent of what she calls "time under tension starting work." The whole group is engaged in the entire time. It's the sort of workout that makes your midsection burn. "The abs are just as important as a muscle group in any other muscle group in your body," says Stokes. Stokes says.
"It's the powerhouse of your body."
"It's the powerhouse of your body." "Stokes adds. "And your abdominals are a massive part of your core." When we say abdominals, we are not just talking about the rectus abdominis, which is the superficial muscle on top that you think of when you picture abs. The abdominals include the rectus abdominis, the transverse abdominis (a deep abdominal muscle that runs along their sides and spine), and the internal and external obliques.
Having strong abs will help improve your performance in workouts and your ability to move through daily life, says Stokes. When you're deadlift, squat, even when you're doing a bent-over row, you're probably going to feel it in your lower back, "Stokes says. So you add that to your work on your abs, so you need to do it all in one place. muscle imbalances
Working in this "time under tension" fashion is a great way to really fight the muscles in a short amount of time. All you really need, Stokes says, is a few minutes of nonstop work.
What you'll need: Stokes uses a hand towel in the circuit below. You can also use a small exercise ball or, if you do not have anything on hand, you can do this without anything in your hands.
- V-up  Figure 8 Crunch
- Hollow Hold to Knee Tuck
- Butterfly Sit-up
- Mountain Climber
- Half Burpee Hop
- Do each exercise for 20 seconds.
- Minimize rest in each move.
- Stokes encourages you to try your hand at the job your abs are under tension. (Of course, if you need a break, take one.) A burning sensation in the muscles you're working on is a good thing, but if you feel strain or pain in your lower back, stop and take the time to refocus your form. )
And a few quick notes on form: Make sure your lower back is anchored down on the Whenever you're lying on your back, Stoke says.
Here's how to do each move: