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The Truth About Building A Stronger Core & 6 Abs Myths Science Has Dispelled


No question that having a strong core is important for overall health and well-being. But unfortunately, there are plenty of myths floating around about how to best achieve this goal. Science has now debunked many of these false notions, so it’s time to set the record straight. Here are six abs myths that science has disproven, along with the real truth about building a stronger core.

What are abdominal muscles?

Your abdominal muscles are the muscles that make up your stomach region. They are responsible for a variety of motions, including bending and twisting the torso, as well as supporting the spine. There are several different muscles in this area, including the rectus abdominis, transverse abdominis, and internal and external obliques.

Six abs myth science has to dispel

When it comes to getting a six-pack, there are a lot of myths out there. And science is here to dispel them all! Here are six of the most common myths about six-packs and abdominal muscles:

1. You can spot reduce – this is one of the biggest myths about six-packs. You can’t target fat loss in one specific area of your body. To get rid of belly fat, you need to lose weight overall.

2. You have to do hundreds of crunches – contrary to popular belief, doing hundreds of crunches will not give you a stronger core.

Research has shown that exercises that target the entire core (such as planks) are more effective than crunches.

3. You need to eat less – another common misconception is that you need to drastically reduce your calorie intake to see results. However, this is not the case. Eating a balanced diet and exercising regularly is the best way to lose weight and get a six-pack.

4. You need supplements – there are plenty of companies out there selling “miracle” pills and powders that claim to give you a six-pack. However, these supplements are unnecessary and often ineffective. The best way to get a six-pack is through diet and exercise.

5. You have to do cardio – while cardio is an important part of any weight loss plan, it is not the only type of exercise you should be doing. Strength training exercises are also crucial for toning your muscles and burning fat.

6. You have to starve yourself – finally, one of the biggest myths. Not only about intermittent fasting but all of weight loss.

What to do when you want to build a stronger core/six-pack.

There are a lot of people who want to have a stronger core and six-pack abs or just trim the fat, but they don’t know where to start. The first step is to make sure that you are doing the right exercises. Crunches are a great way to work your abs, but not the ultimate. There are many other exercises that you can do as well.

The next step is to make sure that you are eating the right foods. You should focus on eating plenty of fruits and vegetables, and you should also avoid eating processed foods. Finally, you need to make sure that you are getting enough sleep and living a healthy lifestyle.

Six Exercises for building a stronger core and six-pack.

A strong core is important for athletes and non-athletes alike. Not only does a strong core provide stability and help protect your lower back, but it also plays a key role in overall athleticism and appearance. A six-pack is a nice side benefit, too.

These exercises will help you build a stronger core and six-pack:

1. Pilates roll-ups: Lie on your back with your legs together and your arms by your sides. Raise your head and shoulders off the floor, then curl up slowly, one vertebra at a time, until you’re in a curling sit-up position with your back rounded. Reverse the curl and roll yourself back onto your shoulders. Repeat for about 12 times.

2. The stability ball jackknife: Position a stability ball at your feet before lying down on your back with your palms flat on the floor. Place your feet and ankles on top of the ball, then raise your hips off the ground and press the heels of your hands into the floor.

Keeping your body in a straight line, slowly roll the ball toward your chest as you simultaneously curl your hips and upper body off the floor. Reverse the motion to return to the starting position. Do three sets of 10-12 reps.

3. Swiss ball pikes: Start in a push-up position with your shins resting on top of a Swiss ball. While keeping your back straight, contract your abs and glutes to curl the ball toward your chest, then press it overhead. Reverse the motion to return to the starting position. Do three sets of 10-12 reps.

4. Russian twists: Sit on the ground with your knees bent, feet flat on the floor, and lean back so that only your upper back and butt are touching the ground. Hold your hands in your belly as though you have cramps.

Lean back and forth in a twisting motion. Complete 3 sets of 20 repetitions each, alternating between clockwise and counterclockwise twists on each set.

5. Planks: Planks are a great exercise to strengthen your core and build your endurance. Try to do planks every day for 20-30 seconds, adding another 10 seconds to your time each day.

6. Crunches: Crunches are one of the most criticized abs exercises in terms of their impact on building the core muscles. However, well-executed crunches may help to

increase muscle strength. While everyone’s idea of “well-executed” and beginner crunches may vary, the general program should be:

Place your feet hip-distance apart and press into the floor while keeping your knees neutral (i.e., not bent).

Tuck your tailbone as you curl your pelvis under to bring your lower spine off the floor. This will engage the deep abdominal muscles—the transverse abdominous, rectus abdominus, and obliques—as well as spinal stabilizer muscles (multifidus and erector spinae) to bring your anchor point inward so that you can maintain a straight back throughout the movement.

Foods that are good for six-packs

There are a lot of foods that can help you get a six-pack, but some are better than others.

The best foods for six-packs are lean protein sources, like chicken or fish, and complex carbs, like quinoa or sweet potatoes. These foods will help you build muscle and lose fat, which is the key to getting a six-pack.

Assuming you would like a workout routine to help build your core and abdominal muscles. Use the download button for a printable button

Printable Workout routine for building a stronger core and abs

Mistakes to avoid when building core muscles

There are a few common mistakes people make when trying to build strength in their core muscles. By avoiding these errors, you can work more effectively towards your goals.

Firstly, many people try to achieve results by doing too much too soon. It is important to slowly and gradually increase the difficulty of your workouts in order to see the best results. Overworking your muscles can lead to injuries that will set you back in your progress.

Secondly, another error people make is not giving their muscles enough time to recover between workouts. Just as you need to gradually increase the intensity of your workouts, you also need to give your muscles time to recover in order to prevent injuries and help them grow stronger.

Thirdly, people sometimes focus too much on one particular muscle group while neglecting others. While it is important to focus on your core muscles, you should not neglect other areas of your body. Developing a well-rounded fitness routine will help you achieve the best results.

Finally, some people believe that sit-ups and crunches are the only exercises they need to do in order to strengthen their core. However, there are many other exercises that can be beneficial for developing core strength. Try incorporating a variety of different exercises into your routine in order to reap the most benefits.

Benefits of building stronger core

1. Better posture: Most people know better posture is important for health, but many don’t know how to achieve it. Good posture starts with building core muscles, which give you the strength and stability to hold your spine in alignment.

Aesthetically, strong core muscles give your body a toned, slim appearance. They can also help you fit into smaller clothing sizes.

1. Increase balance and stability: The first secret to increased balance and stability is to have a strong core. Your core is made up of the muscles in your abdomen, back, and pelvis. These muscles work together to stabilize your spine and keep your body in alignment. A strong core helps you maintain good posture and prevents injuries.

The second secret is to engage your core muscles when you’re performing any type of physical activity. Whether you’re lifting weights, going for a run, or doing yoga, make sure to keep your core engaged throughout the entire workout. This will help you improve your balance and stability.

3. Protection for the lower back: The lower back is one of the most common areas of the body to experience pain. Lower back pain is the leading cause of disability worldwide.

Many people assume that lower back pain is simply a result of lifting something heavy or strained muscles. However, the reality is that there are many different causes of lower back pain, and often, the root cause is weak core muscles.

Core muscles are the muscles around your trunk and pelvis that stabilize your spine. These muscles include the abdominal muscles, the muscles in the lower back, and the muscles in the hips. When these muscles are weak, they cause the lower back to experience discomfort.

4. Enhanced sports performance: There are several benefits to having a strong core, including improved balance, stability and posture. But for athletes, a strong core can also lead to enhanced performance. Athletes who have a strong core can generate more power from their legs and transfer it more efficiently to their arms.

This results in better performance in sports that require explosive movement, such as baseball, tennis and basketball. In addition, a strong core can help an athlete maintain proper form and technique during movements. This can lead to better efficiency and reduced risk of injury.

5. Faster recovery from injuries: The human body is an amazing machine, and one of its most incredible functions is the ability to heal itself. When we are injured, our bodies go into repair mode, working to quickly and efficiently repair the damaged tissue. One of the key players in this process is the core muscles.

The core muscles are the muscles that surround the spine and help to stabilize the body. These muscles are important for maintaining good posture and balance, and they also play a vital role in injury recovery. When the core muscles are strong, they help to protect the spine and other delicate structures. This can minimize the amount of damage that is done during an injury, and it can also help the body to heal more quickly.

5. Conclusion

Building a stronger core and getting abs is a goal for many people. Unfortunately, there are a lot of myths out there about how to do this. This article debunked six of the most common abs myths and provided the truth about how to build a stronger core.

The scope of fitness misunderstood


There are a lot of meanings and thoughts writers have written, and orators have spoken out on the scope of fitness. Although am not here as a judge, I write to broadcast my thoughts which I believe is not a misrepresentation of the scope of fitness.

MEANING/ DEFINITIONS: Generally, to say someone or something is “fit” is to mean something is in a good shape or something appears physically well. We want to look specifically at the fitness of humans.

With humans, fitness has been considered as a condition or a quality of being eligible, suitable or perhaps having that ability both physically and healthily to fulfil a particular role or task being it aspects of sports, occupation, and other daily activities.

Though the scope of fitness cannot hold its complete form without talking about the physical stature (body composition) anyone who’s deemed ‘fit’ must build.
No man can be considered completely fit by relegating factors such as Mental Acuity, Cardiorespiratory Endurance, Flexibility, Balance, Muscular Endurance. Less of one aspect of these makes one less to claim full fitness.

Read also: How to juice up your cardio routine with high intensity exercises


Mental Acuity could also be regarded as the sharpness of the mind. The whole idea of mental acuity consists of the health of the human memory how best it is in focusing and comprehending.

Although genetic and environmental factors come to play in developing the mental sharpness of a man, however, good dieting and frequent exercising are indisputable factors that enhance the health of the human brain.


This is the measure of the stamina or persistence of one’s heart and lungs when working or exercising for some time. This is the measure of the effectiveness of one’s cardiorespiratory system.

The level of one’s cardiorespiratory endurance is an indication of the fitness of an individual.
The shorter the period you get tired when engaged in active work or exercise, signifies less fitness and vice versa, the longer the period it takes to get tired when involved in any activity shows one is healthy and fit as far as cardiorespiratory health is concerned.
In whatever case, good dieting and constant exercising help in improving cardiorespiratory health.


I have seen people describe young men and women who can bend specific parts of the joints as flexible. However, the idea of flexibility is more than just bending one’s joints and other parts of their body Flexibility is the ability to move one’s muscles easily and faster.

It is when muscles are stretched freely without complications. Any anomaly in the course of turning or moving of one’s muscles or joints suggests the compactivity of one’s muscle and may need stretching exercises to help the person in question to improve his or her muscular flexibility.

This is the quality of being evenly distributed in weight enabling someone or something to remain upright and steady.
This deals with perfect stability in health, physical stature, activeness, and emotion wise. With the knowledge of this, it is seen not all big – broad-chested people are therefore considered fit.

Balance can also be developed by constant and vigorous exercising while taking caution on your diet intake.


Many indigenous have misrepresented fitness only by the physical stature of the human body. They make judgments without considering anything but muscular composition.

Muscular endurance is the ability of the muscles to persist in overcoming a force within a period

The muscles contract to hold up a retaliation again an external force.
The period when the muscle or group of muscles can hold against a force shows the level of endurance of the muscle in question.


One cannot claim fitness without qualifying in all the constituents of the scope of fitness being; mental acuity, cardiorespiratory endurance, flexibility, balance, and muscular endurance.

A less of one aspect makes one less of being fully fit. It is also obvious that vigorous and repetitive exercising and good dieting are pertinent in improving and maintaining fitness in humans.

It is therefore advisable that continuous and persistent exercising and dieting is adopted by all men of all walks of life to bring about productive results.

A Hardcore Ab Workout You Can Do at Home with These 4 Core Exercises for a Rock Midsection

Ab workout at home

You don’t need to spend hours at the gym or have a personal trainer to get the hard-chiseled abs you’ve always wanted. You can do these four home exercises in a single workout with little to no equipment.

The importance of an ab workout is immense. It helps to steel your midsection by replacing fat with muscles. It also strengthens your lower back to relieve pain. It also improves your posture, specifically those muscles that keep you standing up straight. Not forgetting the swiftness it brings in daily activities

Work out guide.

Before you begin this workout, you first have to signal your body what it is about to feel. This can be done by doing warm-up stretches. Use about five minutes to stretch some of the major muscles to increase mobility. This guide on stretching will help you if you are not sure of how and where to begin.

After heating the body with a proper warm-up, get down to business by doing 3 sets of each of the exercises below. Keep the reps to 12-15. Try till-failure reps if you want more burn. That’s when the fifteen reps aren’t enough. Rest for about 60sec between sets. If 60 seconds isn’t enough, extend to 90 or 120sec.

The Ab Strengthening Exercises

1) Plank.

Planking is a great way to engage the entire core and the lower back. The plank strengthens the upper and lower portions of the core muscles as well as the gluteus maximus. The best part is it doesn’t have to be held for long, making it easier on the lower back. It is also a safe exercise as there are no twisting or bending motions.

Begin planks by placing the hands on either side of the mat with elbows straight. Keep the body in a neutral spine position, and push back and down into the mat so that it is fully on your elbows. Hold for 30 seconds, then release.

2) Russian Twist.

A Russian Twist is a great exercise to torture the abs. It works your core muscles and stretches your back. The increased range of motion can make you feel more flexible and less sore after doing the twist.

Sit up straight with your knees bent and feet in front of you. Begin by lifting your feet about a foot off the ground and engaging your core. Next, twist your upper body towards one side while keeping your legs in front of you. Repeat on the other side to complete 1 Russian Twist rep.

3) Leg Raises.

One of the easiest exercises you can do at home is leg raises. If you are new to this exercise, you will feel your lower back burning, it is a signal that you have a weaker back. That shouldn’t stop you. By doing this workout for a few weeks, you will gain enough strength to be able to do more difficult exercises.

The leg raises work on the lower abs, the hip flexors, and the erector spinae. To do the Leg Raises Exercise, Lie on your back on an exercise mat or a towel. Start with your legs at a 90-degree angle directly overhead. Slowly lower them by 4-5 inches so they’re still in the air for 5-10 seconds, then return to the starting position.

4) Mountain Climbers

You can use mountain climbers to target those hard-to-reach spots with unparalleled precision. They are perfect for tight spaces and areas that would be difficult to reach otherwise. It targets the entire abdomen and strengthens your limbs. It is by far one of my most done exercises, and it’s proven to squeeze those stubborn fats lurking around your waistline.

To do mountain climbers, start in a push-up position with your hands on the floor, arms straight and legs extended behind you. Then kick your left leg back to come up onto your toes, and then kick that same left leg back down again so that it’s resting on the floor. Do the same with the other leg.

Bottom line

You know how important it is to keep your core tight and this workout will help you to see them in reality.

The Complete Guide to Dumbbell Triceps Kickbacks: Bigger And Stronger Arms.

Dumbbell triceps kickback

Why Dumbbell Triceps Kickbacks?

The dumbbell triceps kickback is an isolation exercise that targets the tricep muscles located on the back of the upper arm. It is mostly done with dumbbells and can also be done with cables or bands. The tricep muscles are one of the most important muscle groups in your body, as they are responsible for extending your elbow joint and providing stability for your shoulder joint. This makes them very important for activities such as throwing, pushing, pulling, etc.

The Effectiveness Of Dumbbell Triceps Kickback?

To build bigger arms, you need to challenge yourself with more weight as you progress, and the triceps muscle group being the large muscle group in the arms needs to be targeted with an arm-isolation exercise.

Here come triceps kickbacks. A perfect isolation exercise that effectively adds extra muscle to the back of your arms. I will show you how you can get the most out of dumbbell triceps kickback.

Proper Form For A Bigger Arm With Dumbbell Triceps Kickbacks.

Stand with your feet more than shoulder-width apart and a moderate weight in each hand. Hold the weights next to your body, with your palms facing away from you.

Place both hands on either side of your lower back so that it curves inward. Engage the muscles in your core and maintain an upright posture as you hinge at the waist and bring them forward towards the ground.

Place your arms close to your body with your head in line with your spine. As you exhale, straighten the elbows, engaging the triceps. Hold the upper arms still and only move the forearms during this movement.

Stop here, then inhale to return the weights to the original position.

How Many Reps And Sets Are Enough for triceps kickbacks

This is a hard question to answer, as every individual’s goals and fitness level may be different. However, if you are aiming for a bigger arm, then you will be required to lift heavier and increase the reps or even to failure. This doesn’t permit you to exercise with a weight you can’t do 10-12 reps.

For beginners, you should be able to do about 2-4 sets and 10-12 reps each.

Select at least 3 days in a week, or add it to your routine if you are missing out.

Tips To Have The Best Of Dumbbell Triceps Kickbacks

The dumbbell kickback is an exercise that requires a level of stabilization that most people are not used to. This exercise can be done with one arm or two, but it still requires the same focus and stability to complete the full range of motion.

There are many different ways to perform triceps kickbacks. For the most effective results, choose a weight that is heavy enough for you to be challenged but still have it be an exercise you can do without struggling.

Aim for quality reps. Keep your upper arms stiff allowing only the forearms to move.

Add weight gradually to make the workout more challenging. As you progress, it is important to shock the muscles with heavier weight. This doesn’t permit you to go overboard and hurt yourself.

Try doing the reps to failure. Overtraining has its consequences, but instead of stopping at 12 reps if and not feel your triceps burn, go for the until-failure method.

Variations to the Dumbbell Triceps Kickbacks

The Dumbbell Triceps Kickbacks is a popular exercise for the triceps, but not many people know that there are variations of the exercise. The following is a list of exercises that can be considered variations of the kickback exercise:

Resistance Band Kickbacks

Resistance band kickbacks are an excellent variation to target the biceps. They are a relatively easy exercise to perform and they don’t require any special equipment, which is particularly convenient for those who travel often or those who don’t have much space.

One Arm Cable Kickback

The cable kickback is another variation that tortures the triceps. It’s done by anchoring a D-handle to an elbow pad and then holding it in one hand with your arm bent at 90 degrees. Next, you set your feet about shoulder width apart and lean forward slightly with your chest out. Then, you extend the arm back as if you were rowing a boat, squeezing your triceps.


Alternative Dumbbell Kickback And Hold

Dumbbell kickback and hold is a great variation that adds extra stress to the triceps and the chest.

Avoidable mistakes

  1. Using too much weight
  2. Flaring the elbow
  3. Rounding your back
  4. Using momentum

Bottom Line

For those looking to add more muscle definition to their arms, the triceps kickback exercise is a solid choice. The triceps kickback is a unilateral exercise that works one arm at a time, isolating each of the three muscle groups located in the upper arm region for greater effectiveness. Do this and other arm exercises for strength and mass.

How To Shoulder Press: The Science Behind It.

Born To Balk

To understand how to shoulder press, we must first understand the science behind it. The shoulder press is a weightlifting exercise that primarily targets the shoulders and upper back. When performed correctly, it can be an effective way to build muscle and strength. To perform it correctly, you must maintain proper form throughout the entire range of motion.

In this guide, you will learn to master the shoulder presses as a beginner or advanced.

What muscles are used when shoulder pressing?

The muscles used when shoulder pressing are the anterior deltoid, medial deltoid, and lateral deltoid. These muscles are responsible for shoulder abduction (moving the arm away from the body), flexion (lifting the arm in front of the body), and extension (reaching behind the back).

What is the difference between a shoulder press and a military press?

Let’s ask differences.com. They know best.

“Military press is done with heels touching whereas there is no strict requirement in shoulder press.”

“Military press focuses on deltoid as well as triceps whereas shoulder press focuses on deltoid muscles alone. Shoulder press can be done with both barbell as well as dumb bells whereas military press is done with barbell only. Military press is just a variation of shoulder press.”

How to do shoulder presses correctly for a proper form.

The shoulder press is a weightlifting exercise that targets the shoulder muscles. It’s a fairly simple exercise to perform, but it’s important to do it with proper form to avoid injuring your shoulder.

To do a shoulder press correctly, hold a weight in each hand and sit or stand with your feet hip-width apart. Bend your elbows and bring the weights up to your shoulders, then press them overhead. Keep your back straight and don’t let your knees bend. Pause at the top of the motion, then slowly lower the weights back to your shoulders.


There are many variations of the shoulder press, but all of them involve lifting a weight above your head.

The basic shoulder press can be done with either dumbbells or a barbell. You can also do it seated or standing. Seated shoulder presses are easier on the shoulders while standing presses are more challenging.

There are many different variations of the shoulder press as I said earlier. You can do side raises, front raises, and reverse raises to target different muscles in the shoulders.

Checking facts on masterclass.com, we found out that “The Arnold press was named after Arnold Schwarzenegger, it is a variation on the conventional shoulder press and defined by a wrist rotation movement that ends when your palms face forward at the top of the press.” Again, we discovered that, “press uses dumbbells to work many of the main muscle groups in your upper body, including the triceps, trapezius, and the delts”.

The overhead press is a variation of the shoulder press that targets the lateral deltoid muscles. The overhead press is performed by starting with the hands at shoulder width, while holding a barbell. The bar is pushed up vertically until both arms are extended

The lateral deltoid muscles are the muscle group that is located on the outside of your shoulders. They are responsible for raising your arms out to the sides (abduction). The overhead press is an effective exercise for targeting and developing these muscles.

The military press is another variation that targets the deltoid and the triceps. We do this exercise in a standing position. The execution will begin by placing the bar on your shoulders, keeping your elbows parallel to the floor and your palms facing forward. Once properly positioned, press the barbell up towards the ceiling by extending your arms.

Machine shoulder press: You can use a variety of machines, such as the Smith machine, the Hammer Strength machine, or the seated military press machine

Benefits of doing shoulder presses

Since the shoulder press targets the shoulder muscles. When done correctly, it can provide several benefits, including:

– improved strength and definition in the shoulder muscles

– improved posture

– increased range of motion in the shoulders

– increased stability in the shoulder joint.

How many sets of Shoulder presses are enough.

There is no definitive answer to this question. A good starting point is to do three sets of 10-12 repetitions. You can then adjust the number of sets and repetitions depending on how your muscles feel and how much weight you can lift. Remember that it is important to focus on quality, not quantity.

Common mistakes to avoid when shoulder-pressing

We have discovered that the shoulder press is a common weightlifting exercise that can be done with either free weights or a machine. And is used to strengthen the shoulder muscles. However, if not done correctly, the shoulder press can cause injuries.

Here are some common mistakes to avoid when doing the shoulder press:

1) Not using enough weight – This can cause joint pain and lead to other injuries.

2) Arching the back – This can also lead to joint pain and other injuries.

3) Lifting weights too quickly – This can also lead to joint pain and other injuries.

4) Lifting more than you can’t.

Bottom line

This guide has provided you with an introduction to how to correctly perform a shoulder press, as well as the common mistakes to avoid for proper form. You have also discovered the muscles involved in performing the shoulder press and the benefits it provides. By following the steps outlined in this guide, you will be able to master the shoulder press.

Best Exercises for Inner Thighs at Home – Top 6 Basic Moves

Exercises for inner thighs

Inner thigh exercises are a great way to tone the thighs, hips and buttocks.

Inner thigh exercises are beneficial for many reasons. They can help to reduce cellulite and improve muscle tone. They can also help to improve blood circulation.

There are several different exercises that you can do at home to target your inner thighs. Here are the top 6 basic moves that you should try out:

6 Basic Moves that Target All Inner Thigh Muscles

Sumo Squat.

The sumo squat is a type of squat that targets the inner thigh muscles more effectively than normal squats. The muscles targeted include the quads, glutes, and hamstrings.

Credit: verywellfit

The difference between the sumo squat and other types of squats is that your feet are positioned wider than your hips, and you keep your toes pointed outward.

Standing Leg Lifts

Stand up straight and lift one leg off the ground, then bend your standing knee so that your foot is flat on the ground. Lift your foot off the ground again and repeat with the other leg.

Credit: Men’s Health

The Side Lunge

If your goal is to get a lean and toned inner thigh, then the side lunge is the perfect exercise for you. This workout not only strengthens your muscles in that area but also helps to trim down your hips by creating an hourglass shape.

To do a side lunge, stand with your feet shoulder-width apart and place your right hand on your right hip. Lift your left leg straight out to the side and bend your front knee until it is bent at a 90-degree angle. Hold the position for three seconds and then slowly lower yourself back down to start again.

Skater Squats

Skater squats are a great exercise to target the inner thigh and the glutes. The exercise is so effective that even Dancing with the Stars pro-Val Chmerkovskiy swears by it. When performed correctly, skater squats can increase leg strength, improve balance and flexibility and burn a ton of calories.

Credit: 24life

To do skater squats, stand in a strong, standing position. Lift one leg out to the side and move your weight over it as you squat down on one leg while keeping the other knee behind the toes. Repeat with the opposite leg after 8-10 repetitions and continue for 2-3 sets.

Switch legs and repeat on the other side. Work on this exercise until you’re ready to try a double jump.

Bulgarian Split Squat

Bulgarian split squats are a great exercise to focus on hip extension and the inner thighs. This exercise is a challenging but rewarding way to work your lower body without the need for equipment or extra weight.

To do the Bulgarian split squat, stand in front of a flat surface like a park bench. Your feet should be shoulder-width apart.

Hop back into a lunge. Make sure your back is straight, your head is upright and your hips are aligned with the rest of your body. Keep the top of one foot flat against the ground behind you.

Bend your left knee and then squat. Return to the original position by pushing up from the left foot, using quads and hamstrings

Jumping Jacks

Jumping jacks are a great cardio workout. They tone your inner thigh in less than 10 minutes. What’s better? There’s no equipment required and they’re fun, making them easier to stick with.

To do jumping jacks, Stand straight with your feet together and hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and come back down to the starting position. Repeat this until the set is complete.

How Many Reps and Sets Are Enough?

Start by picking any four of the exercises and doing 3-4 sets with 12-15 reps. If you are a beginner, pick any four of the exercises for a session, and do 3-4 sets and 12-15reps each or to failure.

The Complete Guide to Getting Rid of Flabby Arms

How to get rid of flabby arms

Flabby arms are a common problem that many people face. It is a problem that can be solved with the right knowledge and tools. The first step in getting rid of flabby arms is to identify the cause. There are many causes of flabby arms, but it is important to know what they are and how to solve them.

The second step in getting rid of flabby arms is to start exercising your muscles by doing exercises that target your arm muscles specifically. Many exercises can help you get rid of flabby arms, but it is important to find out which ones work best for you.

In this comprehensive guide, you will learn how to solve the problem of flabby arms, and also how to start exercising your arm muscles by doing specific exercises.

How to Identify Flabby Arms and What Causes Them

How to identify flabby arms is by looking for sagging skin on the upper arm that moves when you flex your biceps muscle.

Some people find that they have flabby arms or loose skin on the upper arm. This can happen for a variety of reasons, including weight loss or gain, ageing, and pregnancy.

What are the best exercises to correct flabby arms?

If you’re looking for the best exercises to correct flabby arms, you’re not alone. It’s a common complaint among many women, and it’s frustrating. The good news is that these 7 effective exercises can help get rid of the excess skin on your arms.


Push-ups are the perfect exercise to tone down your arms. One of the common arm problems women experience is “too much upper arm muscle.” Push-ups will provide a challenge for all the muscles in your arms, including your biceps and triceps. Don’t be discouraged if you can’t do push-ups on your toes, you can modify them by doing them on your knees instead.

Push-ups gif

To do push up, start b standing with your feet shoulder-width apart and hands on the ground. Keep your back straight, but bend your elbows and lower them to the ground until they are about at a 45-degree angle. Stop just before you touch the ground and push yourself back up.

Biceps curl

The biceps curl is a very popular exercise that helps to engage the biceps to move the weight. This is a very good exercise because it works on the arm muscles.

Hammer curls with a dumbbell

To do the biceps curl, a person grabs dumbbells with both hands and then slowly starts to curl the weights towards their chest.

Triceps kickbacks

Triceps kickbacks are a good exercise to tone the arms and make them less flabby. It targets the triceps muscle more than other arm exercises and is also a compound exercise which means that it also works other muscles such as the shoulders and chest.

Triceps kickback is one of the best exercises for your triceps so it’s important to know how to do it properly.

Triceps extension

First, stand with your knees bent and lean slightly forward. Hold onto two dumbbells, one in each hand, and make sure that you are keeping a straight back. Now bend your arm holding the dumbbell by 90 degrees so that your

Engage your core and triceps, and hinge at the elbow. With the dumbbell in your right hand, you should start by straightening your arm. Straighten it before pausing. Once paused, lower and repeat on the other side.

Chair dips

Chair dips are a surprisingly effective arm exercise that targets the triceps muscle. The arms, shoulders and chest muscles are all strengthened with this movement, but the triceps get most of the work. Chair dips can be done anywhere with minimal equipment, as they require only a chair, so you can do them at home or the office.

Chair dips

To do chair dips, move your torso forward off the chair with your arms extended. Your buttocks should hover above the floor and your knees should be slightly bent. Your heels should touch the floor in front of your knees as you gently move your body downwards and back, hovering over each arm at a 90-degree angle.

The triceps extension

The triceps extension is a great exercise for toning the back of your arms. This exercise strengthens all three heads of the triceps muscle, which are located on the back of your arm and above your elbow. It’s important to use proper form and control so you don’t put too much pressure on your elbow joint because this could lead to injury.

To do the triceps extension, lie on a bench and hold a dumbbell in each hand. Extend your arms above your head and lift them until the dumbbells are in line with your shoulders. Then lower the dumbbells to shoulder level.

The overhead press

The overhead press is a weight training exercise in which weight is lifted from shoulder height to an overhead position. It mainly uses the triceps and deltoids. The overhead press is good for toning the arms and building strength in the shoulders and upper back.

The reverse fly

If you’re looking for one more exercise you can add to your routine, the reverse fly can be a good addition. This move targets your triceps, which are important for building upper arm muscle and reducing fat in the arms.

To do the reverse fly, stand with your feet shoulder-width apart while holding the dumbbells at your sides at the top of the movement. Press your hips back in a hinge motion, while bringing your chest forward and leaning so that your upper body is almost parallel to the ground.

Allow the weights to hang straight down with your palms facing each of your hands while simultaneously tightening your core and keeping a flat back. Afterwards, you should bend your knees while lifting both of your arms to the sides.

Pull your shoulders up as you exhale, keeping your arms in front of you. Inhale and Slowly lower the weights to the starting position.

The Workout

If you want to tone your arms, it’s important to do high reps with lighter weights. If you’re wondering how to put the above exercise into an effective workout routine, this is what we recommend.

Pick any 4 of the following exercises and do 3 sets. Aim for 12-15 reps per set or until you can’t do any more.

Warm up properly before you begin any exercise.

Tips to Prevent Flab from Forming on Your Arm

-You should consume foods that are high in protein and low in sugar.

-Drink plenty of water and exercise regularly.

-Do not eat more than you burn/break

Bottom line

Fitness is a serious concern for many. The trend of no-excuses workouts is on the rise, and with it comes the need for knowledgeable professionals to help clients fulfil their fitness goals. But what about people who are looking to get rid of that flabby arm fat? Well, there are many ways to do it, but this article concludes that the best way is to do exercises that target the arm and the upper back.

How To Build Bigger Arms: Tips That Will Help You Get Results

How to build bigger arms

Are you looking to add some mass and size to your arms? If so, you’re in luck. In this article, we will discuss how to build bigger arms with tips that will help you get results. We will also provide a sample workout routine that you can follow. Let’s get started!

What muscles are in the arms?

There are several muscles in the arms, including the biceps, triceps, and forearm muscles. The biceps are located at the front of the arm and are responsible for bending the elbow.

The triceps are located at the back of the arm and are responsible for extending the elbow. The forearm muscles are located on the underside of the arm and are responsible for moving the wrist and fingers.

Why do people want bigger arms?

There are a few reasons why people want to have bigger arms. For one, bigger arms signify strength and power. Having big arms also makes you look more athletic, which can be an attractive quality for many people. Finally, some people simply enjoy the challenge of trying to build bigger muscles.

How to effectively train your arms

There are a few key things to remember when training your arms effectively. First, focus on working for each muscle group separately. This will help to ensure that you are getting the most out of each exercise. Second, keep your reps relatively low. This will help to prevent injury and ensure that you can complete each set. Finally, make sure to focus on quality over quantity. This means doing each exercise with proper form and technique.

Right exercises for bigger arms

There are a lot of people out there who want to know how to get bigger arms. It’s a common goal and one that can be achieved with the right exercises.

First, you need to focus on the three main muscle groups in your arms: the biceps, triceps, and forearm muscles. All three of these muscle groups need to be worked on to see results.

Second, you need to choose the right exercises for each muscle group. For the biceps, exercises like curls and chin-ups are effective. For the triceps, exercises like kickbacks, dips, and extensions are effective.

To maximize muscle growth, make sure you include multi-jointed exercises in your workout as well. These exercises work for more than one muscle group at the same time and are much more effective for building muscle mass than isolation exercises.

An example of a multi-jointed exercise is the barbell row bench press and deadlift.

Third, when it comes to bodyweight workouts, make sure you do enough repetitions to tax your muscles. You should be aiming for 12 -15 reps per set when performing isolation movements (bicep curls) and 8-10 reps per set when performing multi-jointed movements (close-grip bench press).

Building bigger arms requires the right exercises. Here are four of the best exercises for bigger biceps and triceps:

1 . The barbell curl:

The barbell curl is one of the most effective exercises for building upper-body strength. It targets the biceps muscles, as well as the muscles in the shoulders and back.

To do the barbell curl, start by standing with your feet shoulder-width apart and your knees slightly bent. Grip a barbell with an overhand grip, hands shoulder-width apart. Keeping your back straight and your elbows close to your sides, slowly curl the barbell up to your chest. Squeeze your biceps at the top of the curl, then slowly lower the barbell back to the starting position

2. Seated Dumbbell curl:

The seated dumbbell curl is a great exercise for targeting the biceps. To do this exercise, sit on a bench with a dumbbell in each hand, palms facing forward.

From here, slowly curl the dumbbells up to the front of your shoulders, and then lower them back down to the starting position. Make sure to keep your back pressed firmly against the bench and your elbows stationary throughout the exercise.

4. Close-Grip Bench Press

The close-grip bench press is a great exercise for developing strength and size in your triceps. It’s also a great exercise for improving your bench press.

To do the close-grip bench press, start by lying on your back on a bench with your feet flat on the floor. Then, grip the barbell with your hands about shoulder-width apart.

From here, press the barbell up until your arms are straight, and then lower it back down to your chest. Repeat for 8-12 reps.

4. Skull Crushers exercises

Skull crushers are a great triceps exercise, but they can be tough on the elbows. That’s why it’s important to do them in proper form.

Here’s how to do skull crushers:

1. Start by lying flat on your back on a bench, with a light weight in your hands.

2. Bend your elbows and lower the weight behind your head, keeping your upper arms still.

3. Straighten your elbows and return to the starting position.

Repeat for 8-12 reps.

Rest and recovery for bigger arms.

Most people believe that the best way to build bigger arms is to just keep lifting heavier and heavier weights. However, this isn’t the whole story. To see real gains in muscle size, you need to give your arms adequate time to rest and recover between workouts.

Your muscles grow when you’re resting, not when you’re working out. So, if you want to see real gains, you need to make sure you’re getting enough rest. This means taking at least one day off from lifting per week and getting 8 hours of sleep per night

Right foods for bigger arms

What are the best foods to eat for bigger arms? This is a question that many people ask, but there is no definitive answer. However, certain foods can help you to increase muscle mass and strength, which will in turn help you to achieve bigger arms.

Some of the best foods to eat for bigger arms include:

-Protein: Protein is essential for muscle growth and repair. Chicken, turkey, fish, and beef are all great sources of protein.

-Complex carbohydrates: Complex carbs help to fuel your muscles and provide them with the energy they need to

grow. Good sources of complex carbs include oatmeal, quinoa, sweet potatoes, and brown rice.

-Healthy fats: Healthy fats are necessary for hormone production and help to keep your joints healthy. Good sources of healthy fats include avocados, nuts, and olive oil.

-Water: Water is essential for all bodily functions, including muscle growth. Make sure to drink plenty of water throughout the day to stay hydrated.

Supplements for bigger arms

Many supplements can help you build bigger arms, but not all of them are created equal. The best supplements for bigger arms are those that contain creatine, protein, and amino acids.

Creatine is a compound that helps your muscles produce energy, and it has been shown to increase muscle mass and strength. Protein is essential for muscle growth, and amino acids are the building blocks of protein.

When you’re looking for supplements to help you build bigger arms, make sure to choose those that contain these three key ingredients.

How to stay motivated when training your arms

It can be tough to stay motivated when you’re training your arms. After all, you’re not going to see results overnight. It takes time and patience to build bigger, stronger arms.

Here are a few tips to help you stay motivated:

1. Set realistic goals. Don’t expect to add 20 pounds of muscle in a month. Set small, achievable goals that you can reach in a reasonable amount of time.

2. Keep a training journal. This will help you track your progress and see how far you’ve come.

3. Find a workout buddy. A workout partner can help you stay motivated and accountable.

4. reward yourself. Give yourself a small reward after reaching each milestone. This will help keep you motivated to keep going.

5. Join a gym or fitness class. This will give you access to more workout options and help you meet new people who share your goals.

Tips for avoiding arm injuries when training

1. Use proper form when lifting weights.

2. Avoid overtraining by giving your muscles time to rest and recover.

3. Use a spotter when lifting heavy weights.

4. Warm up before working out.

5. Stretch after working out.

6. Use weightlifting gloves to help avoid blisters and calluses.

7. Invest in a quality weightlifting belt to help support your back and avoid injuries.

8. Drink plenty of water to stay hydrated.

9. Listen to your body and stop if you feel pain.

Bottom line

If you’re looking to build bigger arms, you’re in luck. This article provides a simple guide that will help you get results. By following the tips in this article, you’ll be on your way to bigger and stronger arms in no time. Like and share this article to help others learn how to build bigger arms.


6 Effective Exercises to Get Rid of Folds on Your Back

Exercises to get rid of folds on your back

A back fold is a fold or crease in the skin on the back of your arm. It can be caused by several factors, such as genetics, ageing, and weight gain.

The most common type of back fold is called an “armpit fold.” This is a more common problem than you might think. The good news is that some exercises can help to get rid of this problem.

A back fold is not just an inconvenience for those who have it; it can also cause discomfort and pain. For people with chronic pain in their backs, this can make things even worse.

If you are struggling to get rid of that pesky folds of skin, you have to check your diet and stay active by doing the below 6 exercises.

1) Inverted row

The inverted row is a good exercise that targets the back muscles, upper back, and shoulders. The exercise can be done with a t-bar or towel rack. If you only have a barbell, you can use the crossbar to hold onto. Inverted rows are an effective way to build a strong back and core.

How To Do The Inverted Row

watch from The Active Life

2) Pull-ups or chin-ups

Pull-ups are the ultimate test of upper body strength and can help you build your back muscles and reduces the accumulated fats in the abdominal muscles. Here are some tips on how to do a pull-up:

To do a pull-up, start with your hands on the bar approximately shoulder-width apart with your palms facing forward. With arms extended above you, stick your chest out and curve your back slightly. That is your starting position. 

To complete a pull-up, start by pulling yourself up the bar to chest height while exhaling. Lower your chest to the starting position and inhale. That is one full pull-up.

3) Good mornings

This exercise will not only target the lower back, but also has a great effect on the posterior chain, hamstrings, and glutes.

First, lay a barbell on your upper back, just as you would for a squat. Stand upright with feet hip distance apart.

Keep your back straight and hinge at the hips. Push your hips back slightly and, keeping your knees bent slightly, lower down until you feel like your spine is parallel to the floor; the slight arch in your lower back should be maintained throughout this exercise.

Return your torso to the starting position. Make sure that you keep your core engaged while doing so.

4) deadlifts

The deadlift is a much-maligned exercise, and this has led to it being neglected in many gyms. The deadlift is a fantastic exercise for the back muscles, as well as the hamstrings, glutes, and other muscles on the back of your body.

To do the deadlift, stand with your feet hip-width apart. Then bend down to grab the bar with an overhand grip, taking a big breath into your diaphragm. Keep your head back and chest up, keep your shoulders back and pulled down and away from the ears. Your arms should be straight at first, but in the final part of the movement, they should be bent.

Credit: crossfi.com

5) lat pulldown

The lat pulldown is a great exercise because it helps build muscle mass in the back. This exercise can be done with a machine or using a resistance band. It’s important to always use appropriate weight not overdo it.

To do the lat pulldown, with a band, you can use a resistance band looped around the back of your neck and tied under each shoulder. When doing the lat pulldown with a machine, it is important to use the correct grip. With a pronated grip, you would put your palms facing inward. With an overhand grip (as if you were throwing a ball), your palms would be facing away from your body and your thumbs facing forward.

6) superman

Supermans are a great exercise to strengthen the back muscles. It is an exercise that can be performed at home, at the gym or while travelling. All you need to do is lie on your stomach and lift yourself down off the ground while keeping your arms straight with your hands on either side of you.

How many reps and sets are enough?

Pick any five of the listed exercises for a session of training. As a beginner, you should keep the reps to three and the reps to 12-15. If you want to see quick results, then try to do the reps to failure.

Don’t forget to warm up with a proper stretch before you begin exercising.


Back folds are stubborn fats to get rid of, but with the right exercises and correct dieting consistently, you will be able to overcome the struggle.

There are many benefits to toning the back. It can enhance your posture, it can help you burn more calories and lose weight, and it will make your clothes fit better. Try the above exercises and see.

The Four Effective Exercises for a Flat and Beautiful Back

Exercises for a flat back

The back is one of the most important muscle groups in the body. It is also one of the most overlooked. People tend to focus more on their abs, chest, and shoulders, but neglect their back muscles. It is important to keep them strong and healthy.

This article will give you an overview of the importance of your back muscles and what you can do to keep them healthy.

What are the back muscles?

The back muscles are comprised of the trapezius, rhomboid, latissimus dorsi, and erector spinae. The trapezius is located on the upper back between your shoulder blades. The rhomboids are located on either side of your spine and span from your shoulder blades to connect with the trapezius. The latissimus disi are located on the sides of your back and start at your shoulders and go down to connect with the iliac crest, which is just below where your butt meets the back of your pelvis.

Finally, the erector spinae are located on either side of the spine and are close to your hips and connect with the iliac crest. Notice that the trapezius, rhomboid, and latissimus dorsi are all located on the back of your body. The other muscles of the back are not as easy to locate because they attach to different bones in your body.

What Causes an Uneven Back?

Some people have a naturally arched back, while others have a hunched one. There are many reasons for this, but the most common is that their spine has become crooked or rotated from its natural position.

The spine is made up of bones called vertebrae that are stacked on top of each other like a column. The vertebrae in the lower back are like the foundation for the rest of the column, and they need to be straight so that they can support everything above them. If they aren’t, then it can cause many problems including pain in your lower back and neck as well as difficulty walking or sitting upright.

The 4 Effective Exercises For The Back

Low Back Stretch – Kneeling or Supine on a Floor Mat

The low back stretch is one of the most common stretches that people do to strengthen and stretch their lower back. It is also one of the most effective.

To do this stretch, kneel on a mat or rug on your hands and knees. Place your toes on the floor, with your knees hip-width apart. Then, slowly move your hips backwards until you feel a comfortable stretch in your lower back. Hold for 30 seconds and then return to starting position. Repeat 3 times.

Stretching the Latissimus Dorsi (back muscle)

This muscle is the largest in the back. It stretches from your lower rib cage to your upper arm bone. It is used for many different movements such as picking up heavy objects and rotating your arm externally.

The latissimus dorsi can be stretched by standing with feet shoulder-width apart and bending forward at the waist to touch your toes.

Lying down rows

This exercise can be done in a lying position on the floor with your hands at your sides. You will need to roll onto your back so that you are lying face up. Once you are in this position, bring one knee up and then bend it towards your chest while keeping the other leg straight with both feet on the floor.

Next, bring both knees up and hold them close to your chest for a few seconds before lowering them again. Repeat this process 10 times before switching legs and repeating it 10 more times.

The Plank

The plank position is a static exercise in which you lie face down on the ground with your weight resting on your forearms, toes, and elbows. Your body should form a straight line from head to toe with no gaps or sagging in between. Hold the position for 60-120 seconds.

The benefits of this exercisese are numerous: it strengthens your back muscles, improves posture, and tones your stomach muscles.

Bottom Line

How to Master the Barbell Curl: A Guide to Get the Perfect Grip, Build Muscle Faster & Lift More Weight

How to master the barbell curl

The barbell curl is a weight training exercise that is used to isolate the biceps muscles. It involves two steps: curling the weight up to your chest and then lowering it back down.

The barbell curl is one of the most common exercises in all gyms, so it’s important to know how to execute it properly. You need a good grip and proper form, otherwise, you risk injury or wasting time on ineffective workouts.

In this article, we will cover everything you need to know about the barbell curl – from how to get started with this exercise and what muscles it works, to perfecting your grip and executing this movement flawlessly.

What muscles are worked on when doing the barbell curl?

The barbell curl is a weight-bearing exercise that targets the biceps muscles. The biceps are the muscles on the front of the upper arm between the shoulder and elbow.

How to do a proper barbell curl.

To correctly execute the movement of the barbell curl for a proper form, start by gripping a barbell with both hands, keeping your hands spaced wider than shoulder-width apart. Stand up straight with your back and shoulders straight, feet shoulder-width apart.

Slowly bend your elbows and lower the bar until it touches the front of your thighs without letting it touch the floor. Begin to straighten your arms, but stop just before elbow extension, then return the bar to the starting position and repeat.

Different Ways To Grip The Barbell For The Curl

There are several different ways to grip the barbell for the curl. The neutral hand grip places your palms facing each other, whereas the pronated hand grip places your palms facing down.

The neutral hand grip is more natural and will allow you to get more out of your biceps. However, if you have wrist issues then it may be better to use a pronated hand grip as this will take some pressure off the wrist and decrease the risk of injury.

Grip strength is a very important component of the barbell curl. The stronger your grip, the more weight you can curl. This is where grip strength exercises come into play. These are the best exercises for improving your grip strength and should be performed at least twice per week.

The Importance of Grip for the Barbell Curl

Grip strength is a very important component of the barbell curl. The stronger your grip, the more weight you can curl. This is where grip strength exercises come into play.

Close grip or wide grip? Which one is better?

Most of us know the basic grip for a barbell is the close grip. This position targets your biceps more. In a wide grip, your triceps are more targeted. A narrow grip will target more of your forearms and wrists.

For example, if you have a right dominant arm, you’ll likely feel the triceps in that arm working harder when using a close grip and vice versa for left dominant. The most popular grip for the barbell is a close grip, but it’s not always the best option. Use what works for you and your body!

What Are Some Additional Exercises To Increase Grip Strength?

There are many exercises that you can do to increase your grip strength. You will need to focus on the wrist curls for strength and fitness.

Wrist curls are a good way to work out your forearm muscles. They can be done using a barbell, dumbbells, or even just a weight plate. The key is to use as much weight as you can without hurting yourself.

Workouts for grip strength should be done with heavy weights, but not too heavy that it causes pain or injury. You should also try doing some workouts without weights for an easy way to get in shape and build stronger muscles in your forearms and wrists.

Bottom line

The best way to increase the size of your biceps is with resistance training. The best exercises for the biceps are prone barbell curls and EZ bar curls. To increase the intensity of these exercises, you can use a heavier weight or add an incline to the bench. Make sure to rest for at least one minute between sets.