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Men Over 40 Hanging Leg Raise Ab Workout for Core Strength

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Trainer, author, and fitness model Kirk Charles, NASM-CPT CES, knows that life can get more complicated as you age. But that shouldn’t stop you from being up to date. He’ll help you answer the tough exercise questions that come with age so that you too can get fit over 40.

If you want a core exercise that challenges you like never before, the hanging leg raise is for you. This is an exercise that most older men don’t do in the gym because it takes a lot of core and upper body strength and control to do it properly. So consider this a challenge. I love doing the hanging leg raises because it lets me know if I’ve been neglecting my core, which has happened too many times in the past. If I can’t do a certain number of reps, it’s time to realign my workout.

To get started, all you need is a hanging rod. Either find a bar you can reach without jumping or use a step to reach up, as your grip needs to be rock solid. You also don’t want to hang on your fingertips during this exercise, so be sure to place your palms over the bar. Once your grip is adjusted and you are hanging, squeeze your shoulder blades to pull your shoulders down. Tighten your abs by squeezing them together, holding your rib cage, and bringing your legs forward slightly so that they are in front of your body and hanging at an angle to your spine.

From the starting position, bend your knees and roll them towards your shoulders by bending your spine. This sounds silly, but if you hit the top of the motion, anyone watching you from the front should now be able to see your butt. Hold the top for a second to get your abs to the max, then slowly lower your legs back to the starting position.

Men health

The nice thing about hanging leg raises is that your abs are always in tension, so you get a great burn without doing a lot of reps. With that in mind, do your best to avoid swinging in the lower or starting position. That way, you lose the tension in your core. Swinging down is cheating in using movement instead of nuclear force to get up for the next rep. Usually, you’ll see the swinging action of CrossFitters performing an exercise called Toes to Bar, which is an entirely different movement that involves your hip flexors and shifts focus away from your abs.

There is also an upper body challenge with the hanging leg raises. Your grip supports your body weight, so you will surely feel your forearms, hands, and even your shoulders working as you practice.

Just don’t be surprised or upset if you can’t get a lot of reps with the right form. Try 3 sets of 5 reps to get going.


Kirk Charles is a certified personal trainer, author, and fitness model who has conducted more than 10,000 workouts to help clients get fit over 40.

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Men’s Health

5 Reasons Why You Need the New November Issue of Men’s Health

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How do you feel when you look in the mirror? We asked this question to more than 4,000 of you earlier this year. For two thirds the answer was: dissatisfied. Some of you were deeply unhappy; others simply saw room for improvement.

But the shapes that we strive for – “tall and wide”, “light and slim”, “what keeps me healthy” – differ just as much as our motivations for the will to change, from peer pressure and insensitive comments to improved athletic performance or the Desire for a longer life. In short, it’s complicated.

As the contributing editor of Men’s Health, Jamie Millar, puts it: “The question of male body image is complex, sometimes paradoxical. It is by definition a superficial topic that goes deep – right to the core of who we are, who we want to be, who we would like not to be. We manifest outward values ​​that we have internalized at some point. “

At the same time as we did our survey, Jamie asked five men about their relationships, what they see in the mirror, and his own experiences. You can find his investigative contribution in our November issue, which is available now.

We also conduct an extensive interview with actor Dave Bautista – a man who has made a name for himself with his imposing stature, but who wants to be known for much more than just muscles. Plus, we have all of the recipes, readings, kit reviews, and life hacks you need for a more powerful month. Here you can see what’s inside:

How men really think about their bodies

The male body image is an underestimated and overlooked topic. A combination of cultural influences, competitive instincts, and a conspiracy of remaining silent can often result in the pressure to look good or to look better being felt but seldom discussed. It’s time to reflect on yourself.

Dave Bautista: Unleashed

You might think you might know him as Deacon Batista or Drax the Destroyer. But this stocky 52-year-old – who calls himself a “dream hunter” and starred in the new science fiction film Dune, is only just beginning to come into its own.

Keeping up with Travis Barker

He was a headliner of rock stars until a tragic accident changed everything. Now the Blink-182 drummer is busy building his own wellness business, prioritizing his health, and showing how the long road to recovery can take some unexpected twists and turns.

The best ways to reduce stress (without hitting the bottle)

Whether you want to extend your sober October or just want to make strategic compromises, these tips will put a cork under stress and keep your spirits up at the end of a (very) long day.

7 minutes to a stronger you

No space in your diary for a trip to the gym today? No problem. These four “microdose” body explosions can be made anywhere. You better move in, well, no time.

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Men’s Health

Jeremy Ethier’s No-Equipment 6-Pack Abs Core Training Workout

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If your goal is six pack abs, you have to work hard and eat a disciplined diet – but according to Jeremy Ethier, fitness trainer and founder of Built with Science, you can effectively work your abs without adding a weight. In his latest YouTube video, Ethier shares his four-move abdominal circuit workout without equipment, which he says is tough enough to get real results at home.

First, it addresses three important issues that play an important role in training with your own body weight. Ethier says the key is to hit all four sections of your abs to avoid imbalance in your body and avoid a routine that favors certain regions over the others. He adds that most bodyweight workouts don’t make the exercises harder over time in order to continually stimulate the growth of your abs. In other words, there is no possibility of progressive overload. After all, he says that way too many bodyweight abs exercises will strain your hip flexors and lower back more than your abs – so his workout addresses that issue too.

By solving these three problems, Ethier says you can use this workout for even more effective body weight ab training.

The 6-pack training without equipment

Repeat for 3 rounds, resting 15 seconds between each exercise. Rest 2 minutes between each set.

Failures: 5 to 10 repetitions
Reverse crunches:
10 to 25 repetitions
Crunch:
10 to 25 repetitions
Russian twins:
1 minute continuously

Failures

This movement hits your TVA (transverse abs), which, according to Ethier, is the least talked about about abs. While using an abdominal roll is a great choice to accomplish this, this workout doesn’t use any equipment. Instead, you can achieve a similar effect with work stoppages.

To do this, take all fours with your hands under your shoulders and knees under your hips. Rotate your hips and contract your abs, pulling your belly button into your spine to activate your TVA. Slowly step out with your hands, going only as far out as you can maintain this shape without arching your back, and then step back with your hands.

Reverse crunches

This movement targets the lower abs – Ethier calls it a “bottom-up” exercise, one that lifts your lower body up, like a leg raise.

To do this, lie on your back with your arms straight at your sides and your knees bent at 90 degrees. To initiate your lower abs, squeeze your glutes and contract your abs to create that backward pelvic tilt and press your back against the floor. Instead of thinking about lifting your legs, roll your pelvis towards your belly button. Avoid arching your lower back on the way down and keep it flat on the floor when you hit the floor. You can make this easier or harder depending on how much you pull your legs in or out.

crunch

Crunches hit your upper abs and Ethier sees it as a top-down exercise that brings the top half of your body down.

But you shouldn’t just fall down and bend over like you might be used to. To perform crunches that don’t overwhelm your hip flexors, Ethier recommends using a tool: a rolled-up towel. Start by leaning back, knees bent, and hands folded behind your head. Place the towel under your lower back to increase the range of motion in your abs. Lift your shoulder blades off the floor by flexing your spine and come back down. Do not bring your torso to your knees and avoid tugging your neck to avoid using momentum. Make the reps harder by placing your hands over your head or (when you’re ready to stop the non-gait protocol) using a weight.

Russian twins

These hit the obliques, which Ethier says are best attacked by movements that twist the upper body.

Ethier also warns that most people get this exercise wrong. To make Russian twists more effective, tilt your back at a 45-degree angle. The goal is to touch both sides of the floor with your hands as you rotate your torso so your shoulders dictate the rotation. Focus on aligning your shoulder with your leg. (Your left shoulder lines up with your left leg as you twist to the right.)

To encourage this movement, lift your feet slightly off the floor and try to reach out with your arms further and further out to force your obliques to work harder to stabilize your body.

Ethier recommends doing the workout two to three times a week along with your other workouts. Most importantly, you shouldn’t just stick to the basic structure. When it gets easier, he says you should increase the repetitions and add the progressions he demonstrates for the movements. That way, you can actually take advantage of progressive overload to encourage growth without adding extra weight.


Emily Shiffer is a former men’s health and prevention digital web producer and currently a freelance writer specializing in health, weight loss, and fitness.

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Men’s Health

The No-Sweat Guide to Getting Your Fall Fitness Gear Locked Down

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Fall has always been known as the season of change, but this time it feels different. Beyond the sinking temperatures and dwindling hours of daylight, we are entering a season in which the world as we knew it has changed. It seems like every type of business and industry – restaurants, offices, gyms, cinemas, fashion brands, schools, to name a few – has rethought their approach to everything. And the advantage? Some of these things just make a lot more sense.

One advantage that I have come to appreciate is an optimized and more efficient shopping experience. Often seen as a chore, shopping has taken on a real shine thanks to the unexpected rise of the QR code, of all things. I rarely used them in early 2020 and now I pull out my phone every time I see one – especially in restaurants and shops – knowing it will make my life a lot easier. PayPal and Venmo rushed with a backup, making transactions seamless and secure. You can also continue to collect credit card points when you pay with your credit card through the PayPal app. Win win.

Now even the fitness industry is taking part in the QR code promotion, as brands like Foot Locker, Inc. are accepting PayPal and Venmos no-contact checkout in stores. When home exercise suddenly became the norm, the demand for fitness equipment skyrocketed and has not decreased since then. Brands had to find smart, new ways to get you the things they needed with no hassle. After all, what better way to motivate yourself to sweat it out among strangers (virtual or not) than channeling all of those seizures you had in the weight room?

When it comes to an unprecedented variety of products and brands designed specifically for performance, you will find no better place to shop than the Foot Locker family of stores – which includes Foot Locker, Champs Sports and Footaction. And when you’re getting your workout mojo back into shape, we highly recommend diving in for a hassle-free replenishment that doesn’t have to worry about the return. Here is what you can buy in store.

A sweat-free wardrobe

From sleek, minimalist sweatpants with sporty details to cozy (and trendy!) Sweatshirts, Foot Locker is jam-packed with stylish gear that will get you back to the gym and turn your head without breaking a sweat. For the comings and goings, there’s nothing like Nike’s retro lightweight outerwear, and stock up on these signature Adidas tees that will let everyone know you take style seriously. Getting back into a routine can be tricky, but shopping won’t be: you can just scan and pay with PayPal or Venmo while knowing your banking details are under lock and key.

Standard edition pants

Nike
footlocker.com

$ 75.00

Anorak waffle 2 jacket

Anorak waffle 2 jacket

Nike
footlocker.com

$ 150.00

Classic pullover hoodie

Classic pullover hoodie

champion
footlocker.com

$ 50.00

Originals Essential T-Shirt

Originals Essential T-Shirt

Adidas
footlocker.com

$ 25.00

Some workout kicks you can trust

Every good workout starts with a solid foundation. You have to feel the ground beneath your feet, whether you’re flying over the asphalt and barely touching down or have a good firm hold to lift a heavy weight. Heck, even sipping in the locker room requires proper footwear. While Vans iconic shoes may be one of the few that can be said to be timeless and really serious, a lot of people like them for lifting – their flat insoles provide maximum contact to be properly grounded. In the meantime, the Asics Gel-Cumulus 23 and the Brooks Ghost 14 are the go-to place for guys looking to cover some serious miles and take some time off their splits. And there is no better locker room shoe than an Adidas slide, another style that could be considered a modern classic. Checking out with any of these styles using PayPal and Venmo QR Codes can feel just as fast as your sprint record.

GEL-Cumulus 23

GEL-Cumulus 23

ASICS
footlocker.com

$ 120.00

Adilette slide

Adilette slide

Adidas
footlocker.com

$ 45.00

Spirit 14

Spirit 14

Brooks
footlocker.com

$ 130.00

EVDNT

EVDNT

Vans
footlocker.com

$ 100.00

A couple of fresh upgrades

Even after the session, you need to make sure that everything is right from head to toe. To get started, grab a fitted cap (with just the right amount of high-end designer co-sign) to keep the sun out of your eyes, like this one from cult LA-based brand Fear of God. Grab a sleek, versatile tote bag to carry all of your essentials – sneakers, a couple of protein bars, and a change of clothes – and one that adds value to your outfit, doesn’t distract you. Finally, add a touch of contrast to your outfit with a pair of eye-catching socks. You will need them to remind others that despite your impressive muscle gains, you are still a fun guy.

Adapted cap

Adapted cap

Fear of god
footlocker.com

$ 65.00

A travel bag

A travel bag

Nike
footlocker.com

$ 65.00

Tie-dye socks

Tie-dye socks

Nike
footlocker.com

$ 18.00

3-pack of briefs

While you might not find shopping fun, you at least know that technology has finally made it easy to get your hands on the best gear of the season. You can’t ask for more, can you?

Find out more about paying in person with PayPal or Venmo QR Codes in Foot Locker, Inc. stores here

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