{"id":7905,"date":"2023-09-14T11:39:15","date_gmt":"2023-09-14T17:39:15","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7905"},"modified":"2024-10-18T14:44:55","modified_gmt":"2024-10-18T20:44:55","slug":"make-your-ab-workouts-more-effective","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2023\/09\/14\/make-your-ab-workouts-more-effective\/","title":{"rendered":"Make Your Ab Workouts More Effective"},"content":{"rendered":"<p>Make your ab workouts more effective by engaging your abs. If you\u2019re not activating your abs you aren&#8217;t going to see results. Scroll down to learn more in this post from <a class=\"author url fn\" title=\"Posts by Linnea Zielinski\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/author\/linnea-zielinski?referringrepid=1393\" rel=\"author\">Linnea Zielinski<\/a> in <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">The BODi Blog<\/a>.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7906\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/09\/how-to-activate-abs-960-unsized-715x358-1.png\" alt=\"How To Make Your Ab Workouts More Effective\" width=\"715\" height=\"358\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/09\/how-to-activate-abs-960-unsized-715x358-1.png 715w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2023\/09\/how-to-activate-abs-960-unsized-715x358-1-300x150.png 300w\" sizes=\"auto, (max-width: 715px) 100vw, 715px\" \/><\/p>\n<p>You\u2019re doing\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-ab-exercises-no-crunches?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">ab workouts at home<\/a>, but your lower back feels the burn more than your abs. What gives? Turns out, you might just have to learn how to activate your abs.<\/p>\n<p>Activating your abs is essential for strengthening them, but it\u2019s not the same as flexing your abs. Whether or not you want\u00a0<a class=\"editor-rtfLink\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-you-need-to-do-for-abs-to-show?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">visible abs<\/a>, those muscles are vital beyond aesthetics.<\/p>\n<p>Strong abs offer \u201cbetter support for all muscle groups,\u201d explains\u00a0<a href=\"https:\/\/www.instagram.com\/jimwhitefit\/?hl=en\" target=\"_blank\" rel=\"noopener\">Jim White<\/a>, an exercise physiologist, registered dietitian, and ACSM-certified personal trainer.<\/p>\n<p>\u201cIf you\u2019ve ever picked up a bag of groceries wrong and dealt with\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-does-a-pulled-muscle-feel-like?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">lingering muscle pain<\/a>\u00a0for weeks, you know your abs may need some work to provide better support,\u201d White says.<\/p>\n<p>Read on to learn how to activate your abs, plus a few moves to try.<\/p>\n<h2>What Is Ab Activation?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/15100909\/how-to-activate-abs-600-crunches.png\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-163893 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/15100909\/how-to-activate-abs-600-crunches.png\" alt=\"Woman doing crunches | How to activate abs\" width=\"600\" height=\"400\" \/><\/a><\/p>\n<p>Flexing is part of engaging your abs, but you should also be \u201cbracing them so that it feels tight and secure,\u201d explains White. And that means the upper\u00a0<em>and<\/em>\u00a0lower abs.<\/p>\n<p>\u201cIf you\u2019re not activating every part of your abs, you\u2019re not going to see growth in your ab muscles,\u201d says White.<\/p>\n<p>If you\u2019re not used to activating your abs:<\/p>\n<ul>\n<li>Take a long inhale, letting your belly expand.<\/li>\n<li>Exhale with some force as you bring your belly in and feel your ab muscles engage.<\/li>\n<\/ul>\n<p>White suggests adding these steps to feel your abs:<\/p>\n<ul>\n<li>Roll your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/shoulder-muscles-deltoid-function-pain?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">shoulders<\/a>\u00a0back.<\/li>\n<li>Keep your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/chest-muscles?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">chest<\/a>\u00a0open.<\/li>\n<li>Tuck your hips slightly and engage your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/butt-anatomy?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">glutes<\/a>.<\/li>\n<\/ul>\n<p>\u201cYou should feel the lower part of your abs engage to support your lower spine,\u201d White says. Once you\u2019re activating the upper and lower parts of your abs, you can perform\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-core-exercises-for-abs?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">core exercises<\/a>\u00a0as they\u2019re intended.<\/p>\n<p>If you\u2019re feeling crunches in your neck or back more than your abs, try the following:<\/p>\n<ul>\n<li>Start in position as if you\u2019re going to do a crunch.<\/li>\n<li>Flex the top part of your abs.<\/li>\n<li>Tuck your hips gently.<\/li>\n<li>Pull your belly button into your spine so your lower back stays planted on the floor.<\/li>\n<\/ul>\n<p>You\u2019ll know you\u2019ve got it when there\u2019s no gap between your lower back and the floor.<\/p>\n<p>Don\u2019t be afraid to pause between each rep and reassess your ab activation. Performing fewer, quality reps is preferable to higher reps that strain your back or neck.<\/p>\n<h2>Fire Up Your Core for More Effective Workouts<\/h2>\n<p>\u201cYour core is involved in stabilizing all of your muscles,\u201d White explains. \u201cFailing to activate it can cause overreliance on other muscle groups\u201d \u2014 and not effectively training the muscles you think you\u2019re targeting.<\/p>\n<p>Properly engaging your core may also\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/prevent-injuries-during-exercise?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">prevent injury<\/a>. Engaging your lower abs helps prevent your lower back from taking on the work.<\/p>\n<p>Letting other muscles do your abs\u2019 work \u201ccan lead to pulled muscles or other injuries,\u201d White cautions.<\/p>\n<p>And, if you get lax about ab activation, \u201cyour abs won\u2019t look the way you want them to.\u201d<\/p>\n<h2>5 Ab Activation Exercises<\/h2>\n<p>Not sure if you\u2019re engaging your core properly? Start with these moves, which will help you target them.<\/p>\n<h3>1.\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/mountain-climbers-exercise?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Mountain climbers<\/a><\/h3>\n<div class=\"fluidvids\"><iframe loading=\"lazy\" class=\"fluidvids-item\" src=\"https:\/\/www.youtube.com\/embed\/1YvCS-aU7ew?rel=0&amp;modestbranding=1\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\" data-fluidvids=\"loaded\"><\/iframe><\/div>\n<p>Resist the urge to rush through your reps. Stay slow enough to remain in control of your movements with your core engaged the entire time.<\/p>\n<ul>\n<li>Start in a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-get-better-at-push-ups?referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">push-up<\/a>\u00a0position, with your feet together, core braced, body straight from head to heels, and hands below and in line with your shoulders.<\/li>\n<li>Lift your right foot off the floor. Bring your right knee toward your chest, as you keep your back flat, butt down, and the rest of your body still.<\/li>\n<li>Return your right foot to the starting position, then immediately repeat with your left leg. That\u2019s one rep.<\/li>\n<li>Continue alternating legs, performing equal reps on both sides.<\/li>\n<\/ul>\n<h3>2. Dead bugs<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/08160748\/Pelvic-Tilt-600-Deadbug.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-163489 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/08160748\/Pelvic-Tilt-600-Deadbug.jpg\" alt=\"Deadbug Example | Pelvic Tilt\" width=\"600\" height=\"596\" \/><\/a><\/p>\n<p>To really learn how to activate your abs, start with dead bugs. This one is tougher than it looks. To modify, straighten your leg (but don\u2019t lower it all the way down to the floor). You can also keep your knee bent, then lower your toes until they tap the floor.<\/p>\n<ul>\n<li>Lie flat on your back, then push your back down to remove any space between you and the floor or mat.<\/li>\n<li>Bend your knees to 90 degrees, and lift your feet off the floor. Keep your knees directly above your hips, and lift your arms straight up toward the ceiling.<\/li>\n<li>Lower your left arm behind your head and, at the same time, straighten your right leg long in front of you. Hover both off the mat.<\/li>\n<li>Return to your starting position. Complete several reps before switching to your left leg and right arm.<\/li>\n<li>Move as slowly as possible here, never letting your back come off the floor. Focus on keeping the core engaged, not how far you can move the arm and leg.<\/li>\n<\/ul>\n<h3>3.\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/forearm-plank?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Front planks<\/a><\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/03094437\/dolphin-plank-header-e1691081132616.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-163207 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/03094437\/dolphin-plank-header-e1691081132616.jpg\" alt=\"Woman on Yoga Mat Header | Dolphin Plank\" width=\"600\" height=\"300\" \/><\/a><\/p>\n<p>If you have access to a mirror, use it to check your form in this exercise. Keep an eye out for any body part that\u2019s out of line.<\/p>\n<ul>\n<li>Assume a push-up position, but with your weight on your forearms instead of your hands (keep your elbows directly beneath your shoulders).<\/li>\n<li>Keep your feet together, but if you want to make the move a bit easier, you can separate them slightly.<\/li>\n<li>Squeeze your glutes and brace your core (imagine someone is about to punch you in the gut) to lock your body into a straight line from head to heels. At the same time, drive your forearms into the ground and actively try to pull your elbows toward your toes.<\/li>\n<li>Hold this position for 30 seconds, or longer if possible. Make sure your spine is straight, and don\u2019t let your stomach collapse or back arch. Rest if you notice your back starts to curve.<\/li>\n<\/ul>\n<h3>4. Side planks<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/08\/02122223\/planks-for-beginners-600-side-plank.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-147066 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/08\/02122223\/planks-for-beginners-600-side-plank.jpg\" alt=\"side plank | Planks for Beginners\" width=\"600\" height=\"282\" \/><\/a><\/p>\n<p>Since your back isn\u2019t flat on a mat, this move makes it harder to check your ab activation. Before you start, flex your top abs and pull your belly button into your spine to fire up your core.<\/p>\n<ul>\n<li>Lie on your left side with your feet stacked or staggered. Keep your left forearm on the mat, perpendicular to your body, with your fingertips pointing the direction you\u2019re facing.<\/li>\n<li>Engage your core and drive your feet into the ground to lift your hips off the ground. Lift your right arm up in the air, and make sure your left shoulder is pushing down away from your ear.<\/li>\n<li>Keep your body straight and your core engaged. If you need more stability, drop your left knee to the mat.<\/li>\n<li>Hold for 30 seconds to start, then repeat on the other side.<\/li>\n<\/ul>\n<h3>5.\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/master-the-bridge-exercise-for-a-stronger-sexy-butt?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Bridges<\/a><\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/02124844\/glute-activation-bridge600.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-163139 aligncenter\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/02124844\/glute-activation-bridge600.jpg\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/02124844\/glute-activation-bridge600.jpg 600w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/02124844\/glute-activation-bridge600-715x358.jpg 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/02124844\/glute-activation-bridge600-394x197.jpg 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/02124844\/glute-activation-bridge600-340x170.jpg 340w\" alt=\"Bridge Example | Glute Activation\" width=\"600\" height=\"300\" \/><\/a><\/p>\n<p>This move is great for learning to turn on your lower abs. Move slowly and focus on quality not quantity.<\/p>\n<ul>\n<li>Lie on your back, with your arms by your sides. Bend your knees and keep your feet flat on the floor.<\/li>\n<li>Pull in through your navel to brace your abs, then squeeze your glutes to press your hips up. Your body should form a straight line from knees to shoulders.<\/li>\n<li>Keep your head on the floor and eyes looking to the ceiling.<\/li>\n<li>Hold this position for a breath, and then lift and lower and repeat.<\/li>\n<\/ul>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>Make your ab workouts more effective by engaging your abs. If you\u2019re not activating your abs you aren&#8217;t going to see results. Scroll down to learn more in this post from Linnea Zielinski in The BODi Blog. You\u2019re doing\u00a0ab workouts at home, but your lower back feels the burn more than your abs. What gives? [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[918],"tags":[],"class_list":["post-7905","post","type-post","status-publish","format-standard","category-healthy-aging","czr-hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Make Your Ab Workouts More Effective - Fitness, Strength and Wellness for Real Life<\/title>\n<meta name=\"description\" content=\"Make your ab workouts more effective by engaging your abs. 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