Zac Efron's former personal trainer says two common ab exercises are a waste of time. Here is what he recommends instead.

  • Patrick Murphy never does hanging knee raises because they work the hip flexors more than the abs.
  • The celebrity trainer said Russian twists are ineffective too, and can lead to back pain.

Popular core exercises like Russian twists and hanging knee-raises aren’t effective for training the abs, according to celerity personal trainer Patrick Murphy.

Murphy, whose clients include Cameron Diaz, Jennifer Lawrence, and Zac Efron (for his famously shredded body in “Baywatch”), said he never programs the common movements.

Murphy told Insider there’s no need to overcomplicate ab training because the muscles work in a simple way.

Instead of hanging knee-raises and Russian twists, try crunches with resistance and anti-rotation resistance band holds, he said.

Do crunches instead of hanging knee-raises

Murphy never does hanging knee-raises, which involve hanging from a bar and bending at the hip to raise the legs with knees bent.

“The hanging knee-up is not necessarily an ab exercise,” Murphy said. In a hanging knee or leg-raise, for many people it’s the hip-flexors rather than the abs that are working, he said.

These exercises may put strain on the lower abdominal and hip region, but they’re not an optimal way to train the abs, he said.

“If I want someone to have their abs pop, spinal flexion is the one, end all be all,” Murphy said. Spinal flexion means bending forwards and contracting, with the ribs moving towards the hips. Example movements are crunches, such as on a resistance ball or with a cable machine.

Murphy says that when you do crunches, you should be able to feel the lower abs “firing.” This means it’s working, he said.

Murphy is a fan of supersetting spinal flexion exercises (performing two back-to-back), one with added resistance and one without.

However, it’s important not to do too much flexion without also performing spinal extension, he said.

“If you only do too much flexion, you create frontal tightness and you create a weaker lower back,” Murphy said. “Doing too much abs, too many spinal flexes, will weaken your lower back, so you have to turn and reciprocate your movements.”

Back extension exercises can be performed on a hyperextension bench or the floor.

Do cable twists instead of Russian twists

Murphy said he would never program a Russian twist, and instead recommends controlled rotational movements for the abs, using bands and cables.

When people sit on the ground and move a heavy medicine ball or weight over their body from side to side, the hips stay straight and it forces the spine to rotate more than it should, he said.

“If you have a fixed pelvis and you’re rotating a heavy ball from side to side, you’re just wearing tear on your lumbar spine,” Murphy said.

Physiotherapist Bryce Hastings agrees with Murphy: “Each vertebra in the lumbar spine has only about three degrees of rotation, so when you try to produce a lot of rotation in your lumbar spine you are actually taking the joint to end-range rotation,” he wrote for Les Mills. This leads to added strain on the lower back.

Instead, try rotational movements that involve moving the whole body, including the pelvis, Murphy said.

Anti-rotation exercises are also effective, Murphy said, such as holding a resistance cable out in front of you and resisting it pulling you to one side. A similar exercise is a pallof press, which Noam Tamir, the founder and CEO of TS Fitness in New York City, recommended to Insider’s Gabby Landsverk.

“Anti-rotation exercises are great for the core,” Murphy said. “Rotational exercises are great for the core, as is spinal flexion.”

News Related

OTHER NEWS

In Philippines, onions cost higher than meat, nation's daily wage

In Philippines, onions cost higher than meat, nation's daily wage In the Philippines, onions are becoming a luxury and are giving a close-shave competition to meat when it comes to ... Read more »

'Do they not want to play for Rohit?': Ojha's fierce response to Aakash Chopra's 'players want to play for Dhoni' remark

Rohit Sharma and Mahendra Singh Dhoni are two of the most successful captains in the Indian Premier League. While Rohit has won the most IPL titles – 5 – with ... Read more »

Bank Nifty tanks more than 3%, here’s why; these PSU stocks are leading losses

Bank Nifty fell 1296 pts or 3.11% to 40,351.65 with Bank of Baroda, Punjab National Bank, and State Bank of India shares dropping the most. Banking stocks were among the ... Read more »

Students of Hyderabad University screen BBC Modi documentary, Kashmir files; visuals of screening surface

Students of Hyderabad University screen BBC Modi documentary, Kashmir files; visuals of screening surface Hyderabad: The Students Federation of India (SFI) on Thursday organised the screening of the controversial BBC ... Read more »

Adani Enterprises share price falls below FPO price

adani enterprise share price falls below fpo price Mumbai: It is a freaky Friday for all the Adani group stocks. The shares of Adani Group companies continued to see sharp ... Read more »

Veteran Telugu actress Jamuna dies at 87

Veteran Telugu actress Jamuna dies at 87 Veteran Telugu actress Jamuna is no more. The 87-year-old actress died of age-related issues, according to her family. Famous for her iconic role ... Read more »

Canada: Defence deal with India almost falls through due to clearance delays

One of the first significant defence deals between a Canadian company and the Indian Armed Forces after the announcement of Canada’s Indo-Pacific Strategy, came close to being cancelled due to ... Read more »

Masaba Gupta poses with dad Vivian Richards, stepdad Vivek Mehra, mom Neena Gupta at her wedding: 'My blended family'

Masaba Gupta poses with dad Vivian Richards, stepdad Vivek Mehra, mom Neena Gupta at her wedding: 'My blended family' Popular actress and fashion designer Masaba Gupta married actor Satyadeep Misra ... Read more »

All government vehicles older than 15 years to be scrapped from April: Centre

From April, all government vehicles that have completed 15 years will automatically lose their right to ply on roads as their certificate of registration will expire, according to a new ... Read more »

Kangana Ranaut Calls Dhaakad 'Historic Flop,' But Takes Jibe at Pathaan, Says 'SRK ji Ki 10 Saal Mein...'

Actress Kangana Ranaut has posted fresh tweets about Pathaan and this time, she has reacted to a Twitter user pointing out Dhaakad’s failure at the box office. Earlier in the ... Read more »

Samvardhana Motherson to Acquire 51% Stake in Saddles: Cash Deal, EV Value?

Samvardhana Motherson to Acquire 51% Stake in Saddles: Cash Deal, EV Value? By Malvika Gurung Investing.com — The auto industry player Samvardhana Motherson International (NS:SAMD) announced to acquire a 51% ... Read more »

Israel protects itself by itself, Holocaust will never, ever, happen again: Benjamin Netanyahu

Israel protects itself by itself, Holocaust will never, ever, happen again: Benjamin Netanyahu Jerusalem: On the International Holocaust Remembrance Day, Israeli Prime Minister Benjamin Netanyahu on Friday said such a ... Read more »

Distraught politician dies by suicide along with entire family after sons suffer from rare muscle-wasting disease

distraught politician dies by suicide along with entire family after sons suffer from rare muscle-wasting disease New Delhi: A former BJP councilor from Madhya Pradesh died by suicide along with ... Read more »

M23 rebel group seizes Kitshanga town after fighting with DRC army

Soldiers of the Army of the Democratic Republic of Congo (DRC) in North Kivu province (east). – Europa Press/Contacto/Alain Uaykani The rebel group March 23 Movement (M23) has taken control ... Read more »

Hindenburg report drags Gautam Adani down from 3rd to 7th position on Forbes' rich list

Adani is looking forward to the government’s infrastructure push. The Hindenburg report has named Gautam Adani along with his family members in what it has called the biggest fraud in ... Read more »

Google Layoffs 2023: Termination felt like slap, says employee fired right after cancer-stricken mother's death

google layoffs 2023: termination felt like slap, says employee fired right after cancer-stricken mother’s death Several IT companies are laying off thousands of employees fearing global recession and Google has ... Read more »

Pakistan Economic Crisis: Country's Rupee Records Highest 1-Day Fall in 20 Years

Pakistan Economic Crisis: Country’s Rupee Records Highest 1-Day Fall in 20 Years New Delhi: The Pakistani rupee saw its biggest one-day decline in over two decades on Thursday. The country`s currency ... Read more »

OnePlus to launch its first tablet “OnePlus Pad” in India on February 7

This is the OnePlus Pad, OnePlus’s first tablet. OnePlus is gearing to launch a slew of devices in India on February 7, 2023 and each day, the list keeps getting ... Read more »

Is wearing dirty clothes an early sign of dementia?

dementia Alzheimer’s disease or other forms of dementia patients may have personal hygiene concerns (Source: Getty Images/Thinkstock) Memory loss is considered to be one of the earliest signs of Alzheimer’s ... Read more »

Google HR says he lost his job while interviewing candidate after call got disconnected “suddenly”

Google has been called out for lack of support, more transparency and communication by its employees after it recently announced laying off 12,000 jobs. Image from Reuters In a shocking ... Read more »

IMF delegation to visit Pakistan next week for talks on 9th review: official

IMF delegation to visit Pakistan next week for talks on 9th review: official An international Monetary Fund (IMF) delegation will visit Pakistan next week to discuss the ninth review of ... Read more »

DLF plans to launch in Feb Rs 7500 cro worth premium housing project in Gurugram

DLF plans to launch in Feb Rs 7500 cro worth premium housing project in Gurugram Realty major DLF Ltd plans to launch a luxury housing project in Gurugram next month ... Read more »

Pathaan in Rs 200-crore club, RRR bags Oscar nomination. On Feel-Good Friday

Pathaan in Rs 200-crore club, RRR bags Oscar nomination. On Feel-Good Friday January is about to end on a good note. The last week of this month was filled with ... Read more »

Harsh Goenka shares old clip of Elon Musk saying college is not necessary in life. Twitter has thoughts

Harsh Goenka shares old clip of Elon Musk saying college is not necessary in life. Twitter has thoughts There are several well-known personalities and billionaires with successful business empires who ... Read more »

Pathaan IMDb Rating: Shah Rukh Khan’s record-breaking actioner gets a big thumbs up

pathaan imdb rating shah rukh khan record-breaking actioner gets a big thumbs up pathan deepika padukone john abraham 100 crore box office bollywood news entertainment news After a 4-year-wait Shah ... Read more »

11 Best Netflix Hindi Movies You Can Stream Right Now For A Fun Movie Night

11 Best Netflix Hindi Movies You Can Stream Right Now For A Fun Movie Night Netflix has a fairly large library of Hindi movies. However, most Hindi movies on Netflix ... Read more »

Android smartphones users may soon get this new WhatsApp feature

Android smartphones users may soon get this new WhatsApp feature WhatsApp users may soon get a new text editor under the drawing tool. As per a report by WABetaInfo, WhatsApp ... Read more »

Central Vista gardeners to maintenance staff: Meet the ‘special guests’ at Republic Day parade

Central Vista gardeners to maintenance staff: Meet the ‘special guests’ at Republic Day parade Among those who watched the first Republic Day parade held on the revamped Kartavya Path were ... Read more »

Not asking for proof but show surgical strike video: Rashid Alvi; ‘Sushma ji said…’

After Congress leader Digvijaya Singh questioned the surgical strike which the Congress termed as ‘ridiculous’ and his personal opinion, Rashid Alvi, another Congress leader, raised the same issue and said ... Read more »

Hackers Are Selling The Source Code Of Riot Games' League Of Legends

Hackers Are Selling The Source Code Of Riot Games’ League Of Legends The latest gaming company to suffer a leak is Riot Games. Hackers are threatening Riot Games to leak ... Read more »

Gandhi Godse Ek Yudh movie review: This revisionist take on Mahatama Gandhi, Nathuram Godse is both naïve and insidious

Gandhi Godse Ek Yudh movie review: This revisionist take on Mahatama Gandhi, Nathuram Godse is both naïve and insidious Looking back at historical figures with the benefit of hindsight can ... Read more »

Pathaan: Salman Khan calls Shah Rukh Khan to congratulate him on humongous success; wishes the film to cross Rs 400 crores

Pathaan: Salman Khan calls Shah Rukh Khan to congratulate him on humongous success; wishes the film to cross Rs 400 crores Shah Rukh Khan’s big screen comeback Pathaan is roaring ... Read more »

Gautam Adani's wealth slips below $100 billion mark amid rout in Adani group stocks

Gautam Adani’s wealth slips below $100 billion mark amid rout in Adani group stocks Gautam Adani, India’s richest, has seen his fortunes falling below the $100 billion mark amid a ... Read more »

SIIC IIT Kanpur announces winners of Hack & Reboot 2.0 Hackathon

SIIC IIT Kanpur announces winners of Hack & Reboot 2.0 Hackathon Startup Incubation & Innovation Centre, the technology business incubator at IIT Kanpur, announced the top 3 winners of the ... Read more »

Air India Pee-gate: Shankar Mishra's petition for regular bail plea adjourned to January 30 by Delhi Court

Shankar Mishra (left), Air India (right) A Delhi Court adjourned to January 30 the fresh petition filed by Shankar Mishra seeking regular bail in the case. The case was adjourned ... Read more »

Caught On Cam: Fight Breaks Out Among Devotees at Ujjain's Mahakaleshwar Temple

Ujjain: A video of a fight that broke out between two groups of devotees at Ujjain’s famous Mahakaleshwar Temple is making rounds on the internet. The video was reportedly shot ... Read more »

AK62: Ajith Kumar and Vignesh Shivan's action film shoot pushed? Here's all we know about the project

AK62: Ajith Kumar and Vignesh Shivan’s action film shoot pushed? Here’s all we know about the project Ajith Kumar is riding on the success of his latest release Thunivu. The ... Read more »

India vs New Zealand, 1st T20I tip-off XI: Will spin twins reunite? Fiery Umran Malik to get a game

India vs New Zealand, 1st T20I tip-off XI: Will spin twins reunite? Fiery Umran Malik to get a game India vs New Zealand, 1st T20I Predicted XI: India are set ... Read more »

Former Punjab CM Amarinder Singh tipped to replace Bhagat Singh Koshiyari as new Maharashtra Governor

Captain Amarinder Singh, former Chief Minister of Punjab. (File photo: IE) Captain Amarinder Singh, the former Chief Minister of Punjab, is likely to succeed Bhagat Singh Koshiyari as the Governor ... Read more »

‘He plays, gets dropped, returns, performs, and gets axed again’: Jaffer's big prediction for India bowler vs Australia

Wrist spinner Kuldeep Yadav was once touted the next big thing in Indian cricket after the likes of Ravichandran Ashwin and Harbhajan Singh. But he has been in and out ... Read more »
Kênh kiến thức kỹ năng, phát triển bản thân, hướng nghiệp, blog nhân sự