The One Move a Trainer Says You Should Always Do To Round Out Your Core Workout

When you think of a core workout, your mind might go to ab-blasting high-intensity sequences that fire your muscles and then leave you quivering. But the benefits of a good core workout go beyond strengthening your abs.

Core exercises also train key muscle groups in your pelvis, lower back, and even hips to work together harmoniously to promote better overall stability and balance, according to the Mayo Clinic. That stabilization can help prevent injury and increase your ability to stay active for longer. Sold!

But getting there doesn’t need to involve intimidating exercises like burpees or mountain climbers. While the variations of a killer core sequence are seemingly limitless (check out Well+Good’s YouTube channel for primo workouts to try at home), trainer and fitness coach Roxie Jones, the creator of BodyROX, says her go-to move right now to round out her core workouts is the reverse bear crawl. “I’ve been loving backwards bear crawls as a workout finisher,” she says.

The reverse bear crawl isn’t just an ab-focused move. It’s a true full-body challenge, ensuring that even though you are homing in on your abs, you also get a well-rounded workout without adding much time to your workout—as little as 15 seconds can offer legit benefits.

“You pretty much use every muscle in your body for a bear crawl and it’s especially challenging when done in reverse because you need to push through the ground while maintaining core engagement and stability,” Jones says.

Although she typically turns to it as her grand finale, Jones says it can be also be used to fire up your muscles at the beginning of a workout since it engages everything: “It hits shoulders, chest, back, quads, hamstrings and core.”

How do you do it? Start on all fours with your wrists aligned under your shoulders and your knees lined up under your hips. “It’s done in a bear crawl position, moving opposite limbs to travel backwards without letting the knees touch the floor,” Jones says.

Correct form is key on this move to properly engage your back and core muscles—focus on keeping a flat, tabletop back without letting it arch. Then, crawl backwards with each hand and the opposite leg. Work to keep your knees just an inch or two off the ground. It might sound simple, but the reverse bear crawl is a super-charged core strengthening exercise because of the extra attention you have to give your muscles to stay in proper alignment.

Give it a try and get ready to feel it. Jones does this move for a set amount of time. Start with 15 seconds and work your way up to 40, or even 60. Or, do this move in between each block of your workout, increasing by 5 or 10 seconds with each round.

“This makes you practice coordination, stability, core control, and the ability to push since you’re pushing through the ground to travel backwards,” says Jones.

By:

Source: Why The Reverse Bear Crawl Is Killer For Your Core | Well+Good

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Critics:

“Building a strong core is all about keeping still, not doing hundreds of abdominal curl repetitions,” says Tidmarsh. “These three holds will create the foundation of a strong core, teaching you to keep your hips aligned and how to control your posture.”

Naturally you can do each of the exercises as part of a training session, but for a beginner core workout follow the suggested reps and rest periods below, doing five rounds in total of these three exercises.

Plank

Time 30sec Rest 0sec

The definitive core exercise. The plank involves minimal movement but maximal effort, requiring you to support your body on your forearms and toes while holding your body in a straight line from your shoulders to your ankles. You can make it easier by resting on your knees, or harder by extending your arms so you’re supported by your hands.

Dead bug

Reps 10 Rest 0sec

Lie on your back with your arms extended straight up towards the ceiling, and your legs raised with your knees bent at 90°. Lower your right arm and left leg at the same time until they are hovering just above the floor, then return to the starting position. Then do the same with the opposite limbs.

Boat

Time 30sec Rest 1min

Sit on the floor with your knees bent. Lean back slightly, keeping your back straight, and hold your arms out in front of you as you raise your feet off the ground with your legs together. If you can, extend your legs so they are straight and your body forms a V shape. You can also raise your arms and spread your legs to make the hold harder.

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In 2013 The Man Accidentally Threw His Hard Drive In The Trash That Had 7,500 Bitcoins

An inhabitant of the British city of Newport has approached the local authorities, with the aim of conducting an important search for a hard drive that he accidentally threw in 2013 in a municipal landfill, said device had bitcoins, whose current value is it would approximate 210 million pounds, that is, an average of 288 million dollars.

How did this tragic situation happen?

The 35-year-old computer engineer, James Howells, in 2013 carried out the cleaning of his home, later he realized that he had thrown his hard drive with 7,500 bitcoins in the trash instead of another that was empty.

After his previous application was rejected, Howells makes an offer of 25 percent, or $ 72 million , to the council in the event that he recovers his losses.

“I would like the opportunity to sit down with the decision makers and present an action plan to them,” Howells told South Wales Argus, indicating that he is supported by a hedge fund, prepared to provide funding for the initiative.

What would be the programmer’s strategy to recover his hard drive?

The computer scientist assures that in 2013 a garbage container obtained a serial number when it was filled, this before being transferred to a grave and buried. Also, a grid reference was required.

“So I could access the landfill log, identify the week I dumped the hard drive, identify the container’s serial number, and then the grid landmark,” the developer said, according to the source.

Despite eight years since the incident, Howells remains optimistic about recovering the information within the device. “The box could be rusty, but it is possible that the disk inside where the data is stored still works,” said the engineer.

It is worth mentioning that, with the passage of time, this possibility decreases, according to the programmer, who gave the suggestion that in case his search had a successful end, the funds would be transferred in the form of help to patients with coronavirus of his city.

However, the Newport City Council has indicated that digging, storing and treating all the waste could cost millions of pounds, and there is no solid guarantee that the hard drive will be found or will continue to serve.

Likewise, the institution emphasizes that, in the event of extraction, the activity is impossible due to the requirements of the current licenses and that carrying out this could lead to a serious and negative environmental impact of the place, the same reasons for which they do not guarantee assistance.

In case you are interested: “Reactivate without risking”, the new plan launched by CDMX

By: Entrepreneur en Español Entrepreneur Staff

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BBC News

Subscribe to BBC News http://www.youtube.com/bbcnews If someone told you you just threw away over $6 million worth of bitcoins, well you wouldn’t be too happy. You can imagine how James Howells from Wales felt when he discovered that he had thrown away his hardrive containing over 7,000 bitcoins. The value of Bitcoins has reached an all time high so now Mr Howells is frantically searching his local tip in the hope of retrieving his fortune Subscribe http://www.youtube.com/bbcnews Check out our website: http://www.bbc.com/news Facebook: http://www.facebook.com/bbcworldnews Twitter: http://www.twitter.com/bbcworld Instagram: http://instagram.com/bbcnews

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Healthy Eating – Eat Right, Be Bright

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