A few weeks ago, I talked about static exercises and shared a core workout full of static moves. Since I promised I’d give you a core workout with dynamic exercises next, today I’m going to share a strong abs workout to fulfill my promise! I think you’re going to love it.
Remember, static exercises involve no lengthening or shortening of the muscles. Essentially, that means there is no movement when performing the exercises, which is where the word “static” comes from.
Based on that knowledge, you can probably guess that dynamic exercises involve some type of movement. That is, after all, what the word “dynamic” means. These exercises are also referred to as isotonic, and the terms are often used interchangeably.
When performing dynamic, or isotonic, exercises, you are shortening and lengthening the muscles involved. For example, when performing a basic crunch, lifting up into the crunch is a concentric action. This means that the muscles involved–the abdominals–are shortening. When you lower back down to the starting position, the abdominal muscles lengthen, which is called an eccentric action. These two actions put together strengthen the activated muscles and produce a dynamic movement.
Examples of well-known exercises that are dynamic include squats, sit-ups, lunges, mountain climbers, high-knees, and burpees. Spoiler, there will NOT be any burpees in this strong abs workout. They are probably the worst move for people with POTS. Even in the good shape I’m in now, I still struggle with rebound symptoms after any workout I try to sneak burpees into. Sometimes, I can get away with a modified version but not always.
If you want strong abs, you need to perform dynamic movements in conjunction with static ones to challenge your abdominal muscles. Practicing a combination of both exercises will help you sculpt a strong, stable, and lean core.
The Strong Abs Workout
This strong abs workout will hit your upper and lower abs, along with your obliques. Get ready to strengthen and sculpt your entire tummy!
Complete 3 rounds of this circuit, performing 15 reps for each exercise. Remember, for moves that involve alternating sides (such as bicycles) one rep equals completing the move once on each side. Rest for 30 seconds to 1 minute after finishing each round.
A tip for form: If you struggle to keep your lower back from arching off the mat as you complete these exercises, place your hands under your tailbone. I’ve done this in the photos. Press your lower back into your hands for support and keep your belly button sucked in toward your spine to activate the core. If you can’t keep your lower back from arching, simply reduce the range of motion for the exercise and gradually increase as your abs get stronger.
Remember to breathe through the exercises!
*Disclaimer: I am not a certified personal trainer, but I do have a minor in health and wellness studies and am passionate about exercise. As always, consult your doctor before starting this or any new exercise routine.
I love to do a core workout most days after completing a cardio session. My goal is to work on core 2-3 times a week. I’m working really hard to get strong summer abs! I have a solid start right now–what I’m referring to as “quarantine abs” which is effectively the opposite of the “quarantine 15” you may have heard about.
Whaddya say? Let’s build quarantine abs together that hopefully turn into strong summer abs eventually! (Fingers crossed summer isn’t canceled.)
Add this workout of static core exercises to your schedule next! Planks and plank variations are excellent moves for core strength as well. Remember to stay hydrated during and after each exercise session and to nibble on some salty snacks if you have POTS.
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