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Oblique tuck ups9/11/2023 This part of the rep targets the transverse abdominis and other internal core muscles. It mimics those motions and the load on the core changes throughout the range of motion. Why it’s good: Incorporating harder exercises like the exercise ball rollback to knee tuck utilizes levers to increase the load on the core which ensures your core can handle heavy squats and deadlifts. They won’t shape your core as fast as shorter, higher-intensity exercises. Performing core exercises like the bicycle crunch for 60-plus seconds is a waste of time. The six-pack core muscles respond well to moderate rep ranges of eight to 15 like most other muscles. So many people waste time with core exercises that are not challenging enough. Raphael Konforti: senior director of fitness at YouFit Gyms Replace Bicycle Crunches with Exercise ball rollback to knee tuck Two to three sets added to any workout shouldn’t demand much added time while adding one of the best oblique, shoulder stability, and grip exercises around. It works well paired with push or lower-body exercises. Suitcase carries are easily done solo near the end of a workout, or as a superset with any exercise that isn’t grip intensive. Switch the weight to the opposite hand to complete each set. The distance and duration of the walk depending on how heavy your load is, but a moderately challenging weight carried at a quick pace across 20 to 40 meters per side will work for most people. ![]() Muscles trained: Obliques, lower back, glutes, and shouldersįorm and programming suggestions: Keep your shoulders and hips level as you walk, bracing with your obliques to keep you from tilting. Why it’s good: Suitcase carries helps strengthens grip and shoulder stability imbalances between sides and throws your body off-balance to help strengthen your lateral core muscles. You are better served with more anti-rotation exercises like suitcase carries. We want to train both rotation and anti-rotation, but most lifters overdo rotational exercises like side bends, Russian twists, and bicycle crunches. While not entirely worthless, Russian twists are overused and routinely butchered in commercial gyms.
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