Your core is made up of the often neglected abdominal, lower
back, and oblique, or rotator, muscle groups. Most of our
movements originate from the core as it is a major link between
our upper and lower body. It is also responsible for
stabilization and is a key factor in developing power, speed,
quickness, agility and coordination.
A strong core is essential for good posture and is vital in
protecting the lower back from injury. On top of all of that,
having a strong set of abs and lower back just looks good!
Perform all exercises using slow and controlled motions while
focusing on the muscles intended to be worked. Do not use
jerking types of motions. Stop immediately if you feel any pain
or discomfort. Always consult your doctor before starting an
exercise program.
1. Foot Tapper, (Oblique Exercise) - Lie on your back with your
feet flat on the floor about six inches apart and your knees
bent. Position your feet fairly close to your body, arms at your
side, shoulders on the floor or close to it and chin tucked.
Squeeze your left oblique (side of abdominal) and tap your left
foot with your left hand. Do the same with your right hand and
continue alternating back and forth. Tap each foot 10 times. To
increase the difficulty reach under the legs and tap the
opposite foot.
2. Bridging, (Lower Back Exercise) - Lie on your back with your
feet shoulder width apart, flat on the floor with your knees
bent. Place your hands on the floor next to your hips. Contract
the low back muscles and lift the hips off of the floor until
your torso and thighs are in a straight line. Hold for 5-10
seconds, return to the starting position and repeat 5-10 times.
A pillow is optional.
3. Lower Body Crunch, (Lower Abdominal Exercise) - Lie on your
back, bend your knees toward the ceiling and raise your feet off
the ground. Your thighs should be at a 90 degree angle at your
hips with your feet close to your buttocks. Place your hands
flat by your side. Roll your hips and knees toward your chest
while contacting the lower abdominal muscles. Return to a 90
degree angle and repeat 10-15 times.
4. Planking, (Total Abdominal Exercise) - Start in a traditional
push-up position with your back straight. Place your elbows on
the floor directly under your shoulders. Tighten your abs and
lower back and hold this position for 30-60 seconds. Rest for 30
seconds and repeat. To isolate the upper or lower abs slowly
extend one arm or leg out off the ground at a time alternating
all four. A towel under the elbows is optional.
Copyright 2006 Geoff Morris
In America today, one of the most talked about topics is the
epidemic proportion of obesity amongst the population, and with
it, the actual health of the nation. In CNN Presents, there is
even a whole section called ‘Fat Chance’ (the next airing is
February 5 at 8 p.m., 11 p.m. ET). http://imnosey.com/fp .
Although there is a whole industry dedicated to diet control,
weight loss programs, exercise programs, this is really like
putting the cart before the horse.
We all know how difficult it is to start - let alone maintain -
a different, almost alien, style of existence, even though we
fully understand the dangers that being overweight will bring
us. Heart problems, diabetes, damage to the body joints through
carrying excess baggage everywhere, are just a few of the many
problems generated ” let alone the associated millions spent
in extra health care repairing this damage.
In fact although much aligned for being ‘false’ you very rarely
see many successful Hollywood style actors carrying tremendous
amounts of fat, unless it is deliberate.
Why they should be maligned, it is difficult to know, as they
should be treated as role models to many of us. But they don’t
just magically get these lean, muscular looking bodies ” there
is a price to pay, and that price is discipline.
Discipline not only in their dietary habits, but also in how
they ’sculpt’ their bodies. How do you think that actors may
appear as skinny runts in one epic film, and then in the next,
have a completely different body shape? Contrary to popular
belief, it’s not down to the makeup studio, but by darned hard
work, and a dedication to meet targets, change habits, and have
a goal that they are aiming for, which is usually a monetary one
(although egos may have just a little bit of influence here).
Whether you are a man or a woman, many of us carry around in our
heads, that image of our perfectly shaped body, lean and
muscularly toned, and with very little evidence of layers of
blubber. It is a fact that every person has a ’six pack’ -it’s
just very difficult to see it when the equivalent of a Wal*Mart
shopping bag full of sloppy fat effectively smothers it
(although normally full of the best value shopping).
Unfortunately, unless you are introduced to some kind of
disciplined action, this image remains what it is - just an
image, and will die with you if you never get out of the
upwardly fatty existence you have chosen for yourself.
Now, one of the biggest, and most lucrative businesses to be in
at the moment would seen to be weight control, and
unfortunately, like everything else, the worried would-be weight
watcher can lose their shirt by trying this solution, then that
solution, then the next best thing solution. Because the one
major thing missing in all of these is the discipline, the self
control, the monitoring of what is going on. So many people jump
from what may well be a good solution to the next as they see no
perceptible results.
One person who seems to have got this disciple nailed down to a
fine art is a chap from the Mid West called Ryan Joyce. Ryan did
a lot research on weight lifting and body sculpting some five
years ago, and what he found was actually quite obvious.
Contrarily to what every fast-buck-company claims about their
so-called, “dieting secrets”, “miracle weight loss pills”,
“super supplements”, “special issue muscle magazines” and other
“schemes”, at this hour the majority of people trying to get fit
and build the body of their dreams are simply not getting it
done.
What was missing was a comprehensive control of what people were
doing. They would start off with the best of intentions, but
after a couple of weeks with no appreciable success - well- it
would be off to the next one.
Ryan’s approach was different. He spent a long time creating a
solution for his own body, and actually reduced his body fat by
over 57% in just over 12 weeks; this was a combination of
exercise, diet control, the use of some supplements, and one
heck of a lot of discipline.
He then tried this program on a number of people, by creating a
12 week day by day diary of events, and found that he could
reproduce results on others, as long as they strictly followed
his program. OK, his web site
(http://www.weight-lifting-routine.com) has a massive following
from natural body builders and fitness models, and aspiring
actors who need to have the latest ‘Ripped’ or ‘Shredded’ look.
(For those of you not in the know ‘ Ripped’ refers to ripping
off the fat and baring the muscles, Shredded refers to the
highly defined definitions of major muscle groups like biceps).
A lot of the success of this sort of approach is the ‘Peer
Pressure’ it invokes. Once you have achieved the body of your
dreams, you are not going to want to fill it up with cheap
processed and fried food any more. And we all know that peer
pressure is far more powerful than any Doctors warning about the
danger we face while wobbling around with our fatty, cholesterol
clogged arteries, with undue weight loads on our joints and
backs.
So ‘Get Ripped’, or ‘Get Shredded’, or whatever term you want to
use - but turn your body back into the temple it is, and give it
your full respect. You only ever have one, and you know what
happens to buildings that get neglected over the years.
Treadmills serve your purpose 24/7 and 12 months a day despite of snow, sun or rain. Without any doubt, treadmills have great utility. Half an hour walking on treadmill keep your body firm and fit. Sometimes it even helps you in loosing weight too. Probably the easiest exercise for sedentary people is walking,(recommended speed is 2 miles per hour.) Treadmills come real handy when external reasons like unsuitable weather, icy roads or your tight schedule do not allow you to go on walk outdoors.
Make your treadmill your friend! : Treadmill Guide
a) Initially you might feel uncomfortable while running on treadmill and feel as it is not meant for you. But this feeling generally gets on to many people. Slowly get accustomed to it. After all, it is for your great health.
b) Start by walking on treadmill. Set speed to say, at 5 mph to start off. You can take support from handrails but don’t make it a habit. It is supposed to be used only in beginning.
c) Do not use hand rails once you have started running.
d) While running, stay in the center of the belt. Don’t try too hard and try to push against the belt. Let belt do its work on its own and you just keep floating above it.
e) Turn on some good music so that you don’t feel lonely or bored.
f) Keep varying the elevation at regular intervals. By raising elevation, you make up for the wind resistance which you encounter while running on roads.
g) Make sure you don’t swing your arms outwards. Treadmills help you correcting your running posture too.
h) Focusing is the key. Look straight and not downwards.
Now, since you are equipped with all the knowledge to venture into buying a treadmill for yourself, I recommend you a treadmill outlet which offers immense varieties on treadmills with their work out plans at the lowest prices. Catch up their sales! Compare them before buying. Buy Treadmills. Shop for Treadmills - Factory Direct at http://weightloss-health.com/Treadmills.htm
About the Author
Jasdeep: for http://weightloss-health.com/ your complete and most comprehensive family guide on Health.
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