If you are currently untrained or have been neglecting any core exercises I have Good News For You!
You can reduce your waistline significantly performing simple core exercises. These core exercises will tighten your midsection and you lose inches! The best part is you only have to do the exercises for less than 10 minutes a day!
In order to get the best possible results you must first know a little anatomy and physiology.
Your core muscle is not your abdominals as you know it. Your abdominals or rectus abdominis is the outermost muscle of your mid section right under your skin. This muscle causes your body to flex your trunk. The core muscle or transverse abdominis is deeper and surrounds your abdomen like a belt and supports your spine. Your pelvis or hip bone is right at the center of your body. It can be out of alignment due to postural imbalances.
The most common postural imbalance is anterior pelvic tilt. You can tell if you have an anterior pelvic tilt by simply looking in the mirror. Put on a pair of pants with a belt and look at your side profile in the mirror and relax. If your belt is slanted down to the front, you have anterior pelvic tilt. You may notice an arch in your back which is due to this anterior tilt of your pelvis.
You MUST NOT have an anterior tilt while you are performing core exercises.
You must learn how to rotate your pelvis to the posterior. To do this, the first step is to isometricallly contract your gluteal muscles, or put simply “squeeze your butt.” This must be maintained during the duration of the exercise. The next part is to contract the muscle known as the transverse abdominis more commonly known as the “core.” This is called the draw in motion. It is simply sucking your belly button in towards your spine. Regardless of the position of your body, you will now be in proper postural alignment.
The simple core exercise you will do is the front plank and side plank.
To perform the front plank exercise simply lie on the floor face down. With your forearms and fists on the floor, raise your hips up off the floor until they are parallel with the floor. Hold for as long as you can keep proper form, then switch positions.
To execute the side plank lie on your side. With your forearm and fist touching the floor, raise your hips off the floor as high as they go. Your body and especially spine should be in a straight line. Make sure you contract your gluteals and draw in your core the entire time. If you cannot maintain this position rest, and repeat.
Spend a few minutes holding these static positions.
When you have evenly performed a few sets of right, left and center planks finish your day off with a set of as many crunches as you can. To advance the exercise, you can simply transition from front to side planks continuously with the front plank, without letting your knees touch. Time how long you can hold it for and try to advance.
You will find your mid section will feel tighter after the first day! You are NOT burning fat, but strengthening and tightening your core muscles.
After a month time, you and your friends will be able to see a noticeable difference. To get even better results and burn fat make sure you maintain a healthy low fat diet and perform cardio and weight training 3-4 times per week.
Don’t forget to Measure!
Michael Behnken, MS, NASM-CPT-PES, CSCS - http://FitSF.com - http://6packQuest.com