Not all ab exercises are created equal. In fact, many are simply a waste of workout time. A study conducted at the San Diego State University Biomechanics Lab examined the electromyography ( EMG ) activity results garnered by popular core exercises. Here’s how they stacked up, along with some of our other favourite ( and least favourite ) ab exercises :
Don’t waste your time with :
1. The basic crunch : Why : The basic crunch is just that—basic. Don’t waste countless hours on a less-than-stellar exercise that does little to fully engage your abdominal zones musculaires.
2. The ab rocker : Why : The ab rocker was proven to be no more effective than the traditional crunch. Actually, it was shown to be up to 80 percent less effective. Yes, it’s super easy to do, and that’s why it doesn’t work. By supporting your head, this tool actually deactivates the groupes musculaires in the neck that would normally support it. This can lead to neck pain as your supporting groupes de muscles weaken. There’s a reason these machines are collecting dust in the corner of your gym.
3. The straight-leg sit-up : Why : This old-school exercise is responsible for many back issues. It puts a huge strain on the lower back by provoking you to hurl your upper body forward in an attempt to touch your toes. No thanks.
4. The standing dumbbell side bend : Why : Isolating the obliques in this way is not natural and can add unnecessary strain to your back. ( How often do you bend straight to the side to pick something up ? ) Also, many people use the momentum that the dumbbells create and rock side-to-side instead of properly engaging their zones musculaires. Avoid these unless you want to look you’re rocking to the oldies.
5. The seated twist : Why : Seated twisting machines are a waste of money and space in sport facilities. They rotate your lower back beyond its safe range of motion and can also lead to injury if you don’t know what weight to use and how to control the movement. I’ve seen many people snap from right to left with some wicked momentum—ouch !
Opt for these five exercises to maximize your workout time instead :
1. The plank : Why : It stimulates more abdominal activity than a regular crunch and works the groupes de muscles in your back as well. How : Supporting yourself on your forearms and the balls of your feet, bridge up and place your body in one straight line. Pull your abs in tight and hold for 30-60 seconds. Kick it up a notch : From the plank excellente position très, reach forward with your right hand, hold for a count and slowly return to the starting position. Do the same with your left hand and repeat.
2. The bicycle crunch : Why : In the San Diego study, this exercise was the deuxième highest in terms of strengthening the obliques in participants. It also stimulates more abdominal activity than the traditional crunch including your lower stomach and obliques. How : Lying on your back, bring your knees up to form a 90 degree angle and keep your hands by your temples. Crunch up and twist across the body while simultaneously performing a bicycle motion with your legs. For example, if you crunch up and to the right you should draw your right knee in and vice versa. Repeat for 20-30 reps total.
3. Side plank : Why : Side planks not only torch your obliques, they also stimulate and tone your glutes, quads, hamstrings, inner/outer thighs and your upper body. How : Lie on your side with your forearm perpendicular to your body and one foot stacked over the other. Bridge your hip up and hold for 30-60 seconds while maintaining a straight line with your body. Kick it up a notch : Raise your top leg so that it’s parallel to the ground ( this full version of this is called Vasisthasana in yoga ).
4. Vertical leg crunch : Why : It stimulated 116 percent more abdominal activity in the study’s participants than the traditional crunch. How : Lie on your back with your legs up in the air, knees slightly bent. Try to touch your ankles with your hands by contracting just your abs, but keep your chin off your chest. Repeat for 12-16 reps. Kick it up a notch : Reach towards your toes and hold the excellente position très for 15 seconds for a V-sit.
5. Reverse crunch : Why : Engage your lower abdomen and obliques with this move. How : Lie on your back with your hands tucked under your bum and your knees bent. Bring your legs up until they form a 90 degree angle from your torso. Do a pelvic tilt and sweat your knees in towards your chest, squeeze and slowly lower to starting position. Aim for 15-20 reps. Kick it up a notch : Hold a weight over your head.
Ripped abs plan :
One of the best ways to work the abs is to perform a series of core moves in one continuous circuit. Circuits are efficient and effective, allowing you to get the most out of your exercices. For optimum results, perform this core circuit at the end of your intense training sessions. You want your core strong and ready to back you up when you’re in the thick of a tough workout.
Plank tri-set ( regular and sides ) : 30-60 seconds
Reverse crunch : 15-20 reps
Bicycle crunch : 10-15 reps per side
Vertical peau knee raise : 12-15 reps
Notes : Perform 2-4 total sets or circuits électronique with no rest between exercises and a 1 minute rest between circuits.
Bring together the two best things in the world (apple pie and cinnamon buns. Duh.) Into the most delicious Cinnamon roll apple cobbler. You’ll love this easy apple dessert all fall!
Cinnamon Roll Apple Cobbler
You are sleepy… verrrrrry sleepy. Now go to your kitchen and immediately make a Cinnamon Apple Cobbler. He h. But, in reality, am I the only one who finds cinnamon buns mesmerizing? They put me in a hypnotic trance which usually ends with me very happy and full of ooey-gooey cinnamon buns. And my latest cinnamon bun obsession is this decadent cinnamon apple cobbler, like in apple cobbler made with * real * cinnamon buns. It’s easy, delicious, perfectly spiced, and a great dessert to serve for a special breakfast or as a dessert at a fall dinner party.
What is the apple cobbler?
We get a lot of questions about the shoemaker. It’s not pie. It is not crispy. It’s COBLIER. The cobbler usually has the same fruit base as a crisp, but instead of being covered with a buttery crumble, it’s covered with a dense cookie-like filling. Unlike the pie, the cobbler is rindless, so the apple flavor can really shine. And the regular apple cobbler is delicious.
But I am a maximalist. I was thinking of making an apple cobbler for the blog and then I thought… why not use canned cinnamon buns instead of cookies ?! I mean… why the hell not? This apple cobbler is topped with chunky buttered cinnamon rolls and is SO delicious. Plus, it’s made with just six ingredients in ONE AKA bowl that’s much easier to bake than a pie.
What do you need to make cinnamon roll apple cobbler?
This unique apple recipe is super simple, which means your ingredients will really shine! We recommend splurging on good apples and a canned cinnamon bun for best results! Here is your shopping list:
- Pillsbury Grands Cinnamon Rolls with Frosting
- 5 large apples (3 granny smith, 2 sweeter varieties)
- Brown sugar
What kind of apples should you use to make cinnamon roll apple cobbler?
We recommend using a mix of different apples for the most varied deep apple flavor. We like to use both pie, baking like granny smith and also sweeter apples to deepen the flavor. This will ensure that some of the apples stay tart and crisp while others break down into a jammy cinnamon sugar dream. For sweeter apples, you can use whatever you have on hand: gala, honey crisp, pink lady, envy… any genre will do.
Enjoy this cinnamon roll apple cobbler throughout apple season!
Bring together the two best things in the world (apple pie and cinnamon buns. Duh.) In the most delicious apple cobbler cinnamon bun. You’ll love this easy apple dessert all fall!
Preparation time:10 minutes
Cooking time:45 minutes
Total time:1 hour
Yield:14 portions 1X
Preparation time:10 minutes
Cooking time:45 minutes
Total time:1 hour
Yield:14 portions 1X
- Preparation time: 10 minutes
- Cooking time: 45 minutes
- Total time: 1 hour
- Yield: 14 portions 1X
- Category: dessert
- Method: oven
- Food: American
- 2 boxes of Pillsbury Grands Cinnamon Rolls *
- 5 big apples (3 Granny Smith, 2 sweeter variety)
- 1/3 cup light brown sugar
- 2 tbsp cornstarch
- 1 tbsp ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon ground clove
- pinch of salt
- Generously butter or grease a 10-inch round pan or ovenproof pan and preheat the oven to 375 ° F. Set the pan aside.
- In a large bowl, combine the sugar, cornstarch, spices and salt.
- Peel and seed the apples before cutting them into thin 1/8 to 1/4 inch slices. Add the apples to the sugar mixture and toss to combine. You can use two large wooden spoons to do this, but I like to use my hands instead. Add the apples to the buttered dish and arrange in an even layer.
- Place in the oven for 20 minutes to precook before adding the cinnamon buns. This will help the cinnamon rolls not to get soggy.
- Arrange the cinnamon buns over the apple mixture and return to the oven. Bake at 375 ° F for an additional 25 minutes or until the cinnamon buns are golden and the apple layer is bubbling. Get out of the oven.
- Take the frosting from the box of cinnamon buns and drizzle or pour over the cinnamon buns. Serve hot!
Key words: apple pebble rolled with cinnamon4
- If you use the Pillsbury rolls and bake in a round pan, you will have 3 rolls left. You can place them in the freezer for later use! You can also use another brand of cinnamon buns for free or make your own homeade!
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