Man doesnt the title sound like those TeleShoppe Ads or smthing. But its not so lame..Trust me.Since I am back to my aerobics regime these days, I feel qualified to give fitness advice again 😉
So anyways, I came across these cool exercises to get those great abs (courtesy eDiets.com I subscribe to its daily digest :)) and you can actually do it at work..I am doing the second one as I write this.:D and you can always do the first one in the restroom!
Let me paste it for the benefit of ignorant ones and for those who arent able to find the article in midst of all those ads there..:D
And the story till now is that the stomach is divided into 4 muscles and the Transversus is the one responsible for giving you your flat stomach..Whenever you suck ur stomach in , this is that miraculous muskle at work…
TWO GREAT EXERCISES FOR FLATTENING THE STOMACH
By this point, you know I’m going to focus only on the transversus. Don’t forget, you have to work all four areas of the abdominals for maximum effectiveness and core stability. But my focus is only about how to get a flat midsection.
The following exercises are the most efficient for flattening. They may seem unorthodox to the novice, but highly effective. Practice these exercises three to four days per week and perform two to three sets of each.
1. ABDOMINAL VACUUM ON ALL FOURS — Position the heel of your hands under your shoulders and the knees directly under your hips. Keep your spine in a neutral position and maintain this position throughout the contraction.Start by exhaling all the air from your lungs. Then, relax your abdomen and let it hang like a loose sling, but don’t increase the arch in your lower back. Next, pull the belly button up and in toward the spine, without motion at the rib cage or pelvis.
If your pelvis or rib cage moves, you aren’t isolating the transversus. It helps to watch yourself in a mirror and have someone put a hand under the belly button. Let your belly relax onto the person’s hand and then contract and pull your belly off the hand. Try to hold the contraction for at least 20 seconds. If you can’t do this contraction correctly, you are either weak in your transversus abdominis or your other abdominals may be dominant.
2. ABDOMINAL VACUUM — This is a lot like the exercise above, but you’re just sitting up straight. In a seated position, exhale all the air from your lungs. After completely exhaling, pull the abdomen inward and hold for 20-30 seconds. Continue to breathe lightly through your nostrils, but make sure you are pulling your abs in as if you are attempting to make your abs and back touch. You may find this one a little easier than #1 due to the positioning.
If performed with consistency, these exercises, added to your regular abs workout, will yield outstanding results. Within three to four weeks, you’ll find your abs pulling in and feeling tighter. Just remember to supplement it with a healthy nutrition, weight training and cardio program.
Happy Working Out You All ! If there are any success stories, do let me know..