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9

I suggest you take a look at the Scientific 7-Minute Workout. It's free (and so is the NY Times app for it), and it's effective (it's the result of research published in ACSM'S Health & Fitness Journal). It does include chair step ups, high knee running in place, and jumping jacks. I haven't found any of those to be especially loud, but if you're ...


8

Your question is pretty subjective, because nobody can tell you how much to run, or whether or not you'll even enjoy it as a regular activity. Same with diet and time of day, that's all personal and you'll have to determine it for yourself. The first item that I would stress (Other than your already recognized need to quit smoking), is that given your ...


8

Just to get this out of the way Probably one of the most commonly uttered phrases around here, but it can't be said often enough: A flat belly is made in the kitchen, not in the gym. It doesn't matter how strong your core is; if it's covered in a thick layer of fat, no one will see it. And ab workouts do NOT burn belly-fat specifically. See: Is spot ...


7

Yes, it is going to be useful. Especially if you slow down your cadence (speed of repetition), you will get a good pump and you will see greater increase in your physical strength, which is something good and positive. Simple bodyweight exercises done in a circuit fashion would be great, such as: Squats Push-Ups Chin-ups if possible Planks The list can go ...


7

Congratulations, you found the secret muscle group, technically known as the "everything". Being slightly more serious, loaded carries are one of the best exercises you can do to improve strength, muscle mass and general athleticism (according to Dan John) You're right in that your core will be worked, but probably a lot more than you'd imagine. If you ...


7

No. Diarrhea is a symptom of what's going on inside your stomach. Your abdominal muscles are outside, and don't have any effect on your digestive system. If you have a problem with diarrhea, you should take a second look at what you're eating, as a poor diet is the number one cause of diarrhea. If you're certain that it's not the diet, see a doctor. You ...


6

First, lower back exercises shouldn't be done ONLY on rest days. Of course, since you're already hitting your lower back with squats and deadlifts, it kinda makes the comment redundant; I just needed to point that out in case you switch programs. Second, core training can be done daily. Your core muscles are strong enough to recover quickly from applied ...


6

Squats train all of the supporting muscles of the torso -- including the anterior/abdominal muscles -- if you use a Valsalva maneuver. Consider performing each squat repetition using these steps: Inhale as deeply as you can. Hold your breath by closing your glottis ("throat"), not just your lips. Contract your torso muscles hard, including your abdominal ...


6

The amount of (appropriate intensity) training volume necessary to maintain Ab Hypertrophy is typically going to be zero sets per week. The minimum volume required to make progress is also typically going to be zero sets per week assuming that you are also doing heavy lifts that require core stabilization like squats and deadlifts. If you aren’t however, (...


6

‘The core’ is one of the most ambiguously used, misused, and poorly understood terms in physical fitness. Much of the trouble with this discussion originates from our distinct ideas of what the core actually is, and why (or sometimes even if) it is important. In most of the academic literature, the core is understood to be comprised of three muscle groups: ...


6

Short answer: No. As an exercise they are sub-par, and as a workout they don't even qualify. But we can tweak it, and add to it, in order to reach our goals. I agree with the article author's decision to not include situps. To elaborate, we have to take into account the fact that situps have some very serious limitations. Core vs. abs A "core workout&...


5

What you want to do is use Prilepin tables, which specify how many sets of which duration you should hold for optimal (or near optimal) progress. The goal is always to have about 60 seconds total hold time; once you can do this in a single set it is time to progress to a harder variation (otherwise, you are no longer doing strength work). In the case of a ...


5

The squat and the wall-sit both are done for different purposes. You could mix them, but that could mean diluting the individual advantages of each. Try doing a wall-less sit of the kind you describe, you will feel very different pain in your muscles compared to a wall-sit. Also, the time you can hold each will be different. That should be a signal that the ...


4

To use the plank to get stronger, you should plank for strenuous but submaximal times. In your case that would probably be sets of about 20 seconds, using multiple sets (e.g. 3-6) and resting briefly (e.g. 15 to 90 seconds) between sets. Aim for a reliable 40-second hold in a month or two. I agree with Arthlete that the only option that looks really ...


4

First of all why do you focus only on the plank to maximize the holding time? You can work other exercises that are going to help you with your plank. your whole body is involved in the plank - shoulders, back, legs, abs. Figure out which part of the body dies first and try to strengthen it. Of course this is not a matter of strength as it is more a matter ...


4

There's a couple things, and one of them you'll have to rely on whomever you are coaching (even if it's yourself): Glutes and abs should be engaged, with no sag in the middle (i.e. the back is straight) Legs should be board straight. There can be a slight bend at the hip. Avoid excessive angling of the legs at the hip joint. This engages the legs more ...


4

I roll my eyes a little bit at "core" exercises, because your body works as a full whole so if you're doing proper full body exercises your "core" (which isn't some agreed-upon anatomical term) will not only be trained, but will be trained proportionately. This is a huge deal and can't be overstated: a lot of training is down right dangerous and counter ...


4

First, other than using your spinal muscles (erector spinae) and to some extent your posterior serratus, the exercise you describe won't really work your back. It will minimally work your deltoids, and very tangentially your lats on the lateral raises. Your glutes (butt) will act as stabilizers and help keep the extension on your back when you are on an ...


4

Here's one I haven't seen bother the neck, the Pallof Press. (Or, because I hate exercises named after names, what I call "Ab Punchouts"): https://www.youtube.com/watch?v=L3siU3GmosE It’s crucial to make sure the hips / spine are not moving. If they are, we’re defeating the purpose of the exercise, which is to prevent torso rotation. For instance: https://...


4

It is a bit more complicated than that. The main abdominal muscles are the rectus abdominis, external and internal obliques, and the transverse abdominis. The purpose of these muscles is two-fold: on the one hand, they move the spine (bending forward and twisting), on the other hand, they are the muscles used for forced exhalation. These two functions are ...


4

Basic barbell lifts train bilateral strength for the core sufficiently for most athletics. They do not maximize all athletic qualities in the trunk, nor do they resolve all problems in the trunk, so other exercises are necessary for those purposes. Unilateral exercises, rotational exercises, non-sagittal-plane movements, and just more movement variety in ...


3

Planks are isometric exercises, great for warming up & an important skill to build for future (more advanced) exercises. They challenge your bodies ability to recruit muscles in combination to stabilise your body/form - for efficiency I limit my isometric exercises to 1:30 end goal. I add ~5 second increments each session to gradually progress the load. ...


3

I strongly recommend reading this article regarding the right way to perform planks. Here are some relevant quotes: A plank should be a very intense, full body contraction that lasts only 8-10 seconds, not some bastardized version of a yoga pose you sustain for 10 minutes. .... Most people treat the plank more as a marathon, seeing how long they can hold ...


3

The sit and reach test is part of a general health assessment battery of tests. The basic method is to sit on the floor, legs flat, with feet against a box or other vertical stop. A measuring stick or device is used to see how far a person can reach towards (or past) their toes. It's used as a measure of general health when included in a full assessment. ...


3

Assistance by a partner can be useful and can speed up the learning process. A partner can hold your legs and watch your form, even if she is not proficient in the handstand. This is only after you can hold the handstand by the wall. Also, be careful not to kick your partner accidentally. One really good assistance exercise was someone holding your legs, ...


3

Yep, it's pretty do-able. I just did one right now to be sure. There's actually a bunch of muscles involved since you're locking your legs straight to help on the lever aspect. The exercise is referred to as a straight leg situp. Off the top of my head, I think some general full body conditioning stuff would be good, particularly the flutter kick, turkish ...


3

Ten minutes of daily slow quiet bodyweight exercises will make you stronger. To get stronger you'll need to progress to steadily more difficult versions of an exercise. Convict Conditioning has a great set of routines using bodyweight progressions going from super easy variants (i.e. doing push-ups standing up against a wall) to eventually targeting much ...


3

I really think Morning Yoga would be great for that time slot and it's obviously quite quiet. It doesn't have to last long to be beneficial (if you type whatever time frame you'd like to work with in youtube, like "3 minute yoga"- "1 hour yoga" there are videos there that would fit your time frame if you want to use a video) and it will help to not only get ...


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