Enhance balance and dominance - my preferred coach has revealed ten activities to fortify your deep ab muscles

In a world where many of us spend our days hunched over desks, it's no surprise that neck and upper back strain have become common issues. But fear not, as personal trainer Joe Wicks, the founder of The Body Coach app, has devised a quick and effective 10-minute core workout that can help strengthen your deep core muscles, protecting your spine and improving your posture.

This workout consists of a series of exercises, each performed for 40 seconds followed by a 20-second rest. For beginners, the workout can be adjusted to 30 seconds of exercise followed by a 30-second rest. For advanced individuals, the workout can be made harder by increasing the work time to 50 seconds and reducing the rest time to 10 seconds.

The workout includes the exercise "Crunch", a classic move that targets the abdominal muscles. Other exercises in the routine are "Shoulder taps and knee drives", "Full sit-up", "Bicycle crunches", "Side plank, switching halfway", "Single leg crunch, left side", "Single leg crunch, right side", "Plank dumbbell pull-through", "Elbow plank", "Static boat hold", and "Shoulder taps and knee drives".

Joe Wicks' training plan, as mentioned in the article, is a structured 12-week program. It starts with four weeks of high-intensity interval training (HIIT) exercises like press ups, burpees, air squats, and lunges. Then, it progresses to resistance training with dumbbells, and concludes with barbell work and weightlifting, with a focus on strength and powerlifting skills.

But why focus on the deep core muscles? Strong deep core muscles can reduce the strain on the neck and upper back, improve posture, and protect the spine from injury during daily tasks. They can also help improve stability and balance, and strong abdominal muscles reduce the load on the lower back and prevent injuries when lifting or carrying heavy loads.

However, it's important to note that weak transverse abdominis and multifidus can cause lower back pain. So, it's crucial to breathe throughout the workout to maintain core stability. The key to this workout is moving slowly and with control, ensuring that each exercise is performed correctly to get the most benefit.

For those who don't have access to a heavy dumbbell, alternatives include a full carton of milk or a heavy book. So, why not give this workout a try and start your journey towards a stronger core, better posture, and a healthier back?

Enhance balance and dominance - my preferred coach has revealed ten activities to fortify your deep ab muscles