It's not unusual for many of us to work endlessly to get a flat stomach and slim our waistlines, only to feel disheartened by hardly noticeable results. Here are two reasons why:
You can't "spot train" an area
For great results, you need to burn all-over body fat with cardiovascular exercise. You can lose one pound of body fat by burning 3,500 calories but don't forget the importance of a balanced diet. Expend calories faster by incorporating cardio into your fitness plan and choose food wisely.
You must target your deep core.
Think of your core as a ship's mast; your abdominal muscles are the pulleys attached to the mast. Spending all your time on the pulleys can contribute to a bulging tummy when your core (transverse abdominus) is not activating and not pulling your muscles in. The core activates with deep contractions and you don't a get this when performing curls, crunches, etc. To achieve a deep contraction, pull in your tummy as if you're walking along on a crowded beach or brace yourself as if you're anticipating a punch to the stomach.
You can perform the following exercises on the ground, but when you're ready to progress to a higher level, the BOSU(TM) Balance Trainer (available at www.123BLASTOFF.com) can take you there.
1. Below the Belt ab sequence
Start position: Sit on the floor, or just off the apex of the BOSU. With hands planted to support your upper body, lean back. Extend your neck, keeping your torso stable with your ribs flattened, and bring bent knees towards your chest, keeping feet flexed.
- With control from your lower abdominals, touch one heel to the ground lightly and bring it back to your chest. Alternate, and do about 10 to 16 repetitions. Click to see photo.
- Assume the same start position as above. Leading with your heel, stretch out one of your legs. Alternate legs for 10-16 repetitions.
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