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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.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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