Many of us pick a couple of the same core exercises—crunches, anyone?—and end up doing them over and over again. Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position. The farmer’s carry can be a challenging move at first, but you’ll be surprised how quickly you’re able to walk further or increase the weight. You won't get to cheat much here, largely because most of your body is completely focused on maintaining solid elevated plank position. A good starting point here: 3 sets of 8-10 reps per side. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to naturally rotate to the right as you twist. This is 1 rep. Do all your reps on one side, and then switch sides and repeat. Return to the starting position and turn to the right. throughout. Swing your arms toward the back, hiking the dumbbell between your legs as if you’re a football player about to pass the ball behind you. Stress and genetics also play a role, as can poor sleep and smoking. Be careful not to tilt your upper body too far sideways where it may be difficult to bring it back. You hammer your chest and triceps during the pushup phase of the movement. Your dumbbell should be a few inches off to the side of your right hand. But not everyone can do the biggest, baddest back exercises out there. But a dumbbell ab workout can shake things up because it’ll challenge you to incorporate some surprising core moves that you might not necessarily think of as abs exercises. So what are you waiting for? © 2020 Condé Nast. Focus on keeping your lower body stable and rotating from your core. Core training has exploded in popularity over the last 15 years. Only your torso should be bending; make sure your hips and legs are steady. Tighten your core (especially your abs and glutes) and drive the dumbbell straight up. Grab two dumbbells, and raise them over your head, keeping your arms straight. is part of A360 Media LLC Fitness & Health Network. Build strength and shed flab with this two-in-one workout. The American Heart Association lists fat as an essential part of our diets, mainly for its role in providing energy to our bodies and supporting cell growth.Many of us struggle with one particular area in our body that seems to hold a bulk of our fat stores—the belly. Hold a weight in each hand and rest them at shoulder height, with your palms facing forward and your elbows bent. Planks are a popular type of workout that really strengthens your core. You should feel a nice stretch in your midback. That's 1 rep. Do all your reps on one leg, and then repeat with the other leg. Then, lower them back down with control. And if you do it right, focusing on keeping your … Complete 3-4 times each week, with 1 day of rest between workout. Stand with your feet hip-width apart, holding a weight in your right hand with your arm at your side. Level up this exercise by squeezing your elbows in as you push down, then by rotating your torso so your right elbow touches your left knee, and vice versa. Genasis Shares His Workout Plan, How Men Over 40 Can Build Bigger Backs Safely, Strengthen Your Core With This Lower Abs Circuit, The Best Exercises to Sculpt Your Lower Abs, Bobby Maximus Wants to Obliterate Your Abs. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Dumbbells give your workout routine extra oomph. Place your left hand behind your back. Why it works: A traditional farmer’s carry, in which you hold dumbbells in each hand, challenges the shoulders and overall core strength. Fortunately, there are a lot of exercises that will help you engage your core muscles and burn off that unwanted belly fat. Do the same with the right arm. Place a single dumbbell next to one of your feet. Switch hands and repeat. Try doing 10–12 reps of each move and repeat the circuit three times. Targeted muscle along your lats and between your shoulder blades serves a variety of purposes, insulating your shoulders against injury, improving your posture and alleviating neck pain, and, of course, completing a dynamic V-tapered physique. You do this through anti-flexion, where your spine resists folding forward under load (like with a deadlift), anti-extension, where you resist the extension of your lumbar spine to prevent your low back from hyperextending (like with a plank), anti-lateral flexion, where you resist bending from the side (like with a suitcase carry), and anti-rotation, where your core resists twisting (like with a single-leg deadlift).


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