The Six Pack Ab Scoop: What to Do for Six Pack Abs
October 9, 2009 by admin · Leave a Comment
Truth be told; millions of out-of-shape people around the world want to get sexy, six pack abs. A tight six pack is a sign of beauty, strength and is naturally attractive to both genders. This is the top reason why so many men and women want to have this type of appearance in their midsection.
If you want to get tight and sexy six pack abs, here are a few points you need to know before you get started on your laser targeted program.
Pay attention to the types of core exercises you are doing. Most people think that exercises like old school sit ups and iso-crunches are the best when it comes to getting the six pack, washboard look. This actually isn’t true - and can lead to injury if you do too many of any one type of exercise. You will need to use exercises that are more challenging to the core muscles, at all angles and layers, if you really want to get a head turning six pack.
It should be known that many of the supposed “health foods” available on the market are not healthy for you at all. Many of them are simply cleverly marketed junk foods that have been given a healthy disguise in order to increase sales in our out-of-shape but desperately health conscious society. Eating these foods will eventually lead to the build up of excess body fat because the real issue is never dealt with
Cardio conditioning is not good to help you build tightly toned abdominal muscles. However it’s great for burning the outer layers of fat, so you can see the muscles. If you use it as your only method of exercise, you will just end up burning lean muscle tissue. So you should use a balanced blend of cardio conditioning as well as targeted resistance exercises ito get your underlying six pack to show itself.
When you are ready to unleash your six pack, washboard abs look, you can expect to work hard to get there. It will take both dedication and consistency for you to reach your realistic goals successfully.
What, and how much, you eat are important factors to be mindful of as well. Maintain a diet that is balanced with the essential nutrients - and not too high in calories for your natural metabolism. This will allow your body to burn excess fat - and build tightly toned muscles.
The truth about six pack abs and how to get & maintain them is not rocket science - but it does take some persistence and common sense.
Popularity: 71% [?]
Core Exercises - Why Are They Essential?
November 4, 2008 by admin · Leave a Comment
Core exercises are vital in protecting your spine. Whether it’s from everyday activities (e.g. lifting, twisting, bending) or sports performance, and crucially for you everything in-between.
Forget about linking core workouts with 6-pack abs. For those you need fat burning exercises. Get used to associating core exercises with your spine. That’s how you’ll get the best out of them.
Your core consists of your abs, back and pelvis. Why should you evenly strengthen all parts of your core?
Here are the 2 main reasons:
1) Avoid injury and back pain.. There are loads of reasons why we get back pain (see your doctor before any exercise for back pain). But most back pain is caused by muscle imbalances.
Weak lower back muscles and strong abdominals commonly lead to injuries. Combined with weak upper back muscles, you’re prone to poor posture. Even worse if you’re heavily overweight.
2) Improve your performance in ANY activity.. Your every movement is stabilised by the core muscles. No matter what sport or exercise you do, a strong core will give you that extra edge.
The stronger your core is, the better control you will have, meaning a higher quality and efficiency of that movement. Simply put, it’ll be safer and easier to move your arms and legs faster and with more power. That equals better performance.
Core Exercises:
There are loads of exercises that work each part of your core separately. But to get started, do core exercises that work a combination of your abs, back and pelvis.
Your focus is on finding those deep core muscles, with subtle movements. Move on to more specific (and challenging) back and ab exercises, once you have control of these:
Deep Muscle Contraction..
Lie flat on your front and relax.
Keeping your back and hips still, lift your stomach up towards your back.
Focus your mind on the deep muscles.
When done correctly, this is a very small movement.
Hold for 5 seconds and relax.
Repeat 5 times.
Progress by holding it for longer each time, aim for 2 minutes or even longer.
Once you’re used to this movement, practice it wherever you are (lying, sitting or standing). During everyday activities (e.g. standing in a queue), or even during other exercise (e.g. riding your bike).
That small movement is the basis of all your core exercises. Always focus on first contracting your deep core muscles, then initiating other exercise movements.
Plank..
Place your forearms flat on the floor and clasp your hands (create an upside down V-shape).
Lift your body so that your forearms and feet take the weight.
Focus your mind on the deep core muscles.
Aim for a straight line between your neck and ankles.
Hold for 5 seconds and relax.
Repeat 5 times.
Progress by holding it for longer each time, aim for 1 minute or even longer.
Bridge..
Lie on your back, knees bent and feet flat on the floor, arms by your side.
Lift up your hips, let your shoulders and feet take the weight.
Aim to keep your feet below your knees, and a straight line from shoulders to knees.
Hold for 5 seconds and relax.
Repeat 5 times.
Progress by holding for longer each time, aim for 1 minute or even longer.
You’ll feel the pressure in your lower back and bottom. Focus on working your whole core to keep your hips up. Never take the weight on your neck.
Core exercises are essential for everyone, of any age and any fitness level. There’s no better prevention for back pain. Do a variation of general core exercises, and specific back and ab exercises, and you’ll really FEEL the difference.
Popularity: 49% [?]
