One of the principles of good weight training is to emphasize "compound (multi-joint)" movements, and then combine them with some single-joint exercises Action as reinforcement.
Interestingly, when we talk about abdominal muscle training, we rarely see the concept of using compound movements for exercise. Many popular and common core training methods are based on "individual muscle groups". "Guided movements like crunches and sit-ups!
However, research points out that when the "deltoid" and "gluteal muscles" are used in the exercise, the activation of the abdominal and waist muscles is the greatest. The researchers concluded that "an exercise program that integrates activation of distal trunk muscles will help maximize muscle strength, improve endurance, enhance stability, reduce injuries, and maintain range of motion."
In other words, a comprehensive core training content, just like other muscle groups, should emphasize "compound movements" and then be supplemented by some single muscle movements.
Here are two recommended compound core training movements that integrate hip and shoulder joints. You can use them immediately to build a stronger and more functional core. The movements are: One-handed Dumbbell Farmer Walking (One Arm Dumbbell Farmers Walk) and Dumbbell Plank Row.
One-handed dumbbell farmer’s walk
Lift a heavy enough dumbbell , placed on the hip joint on the right side of the body, maintaining the body's natural alignment, core contraction, and no hunching. Walk for 45 to 60 seconds, then rest for about 30 seconds, switch to another point, and continue for the same 45 to 60 seconds. Performed in total3~5 groups.
The dumbbells should be heavy enough that you can only lift them for 45 to 60 seconds. In addition to training the core, this action also exercises grip strength, so it is also a good action for improving grip strength.
Plank rowing
As the name suggests, it is a plank support combined with rowing movements. The feet are shoulder-width apart, and then the left and right hands begin to alternate rowing movements. During the entire movement, do not allow your body to deviate or rotate your hip joints
Tip: The wider your feet stand, the lower the difficulty; the narrower you stand, the higher the difficulty, you can adjust it yourself , gradually gradually from wider to narrower.