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Monday, April 21, 2014

The Stomach Exercise All-Stars (Free eBook)


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Information overload is certainly a growing problem, and when seeking help to put a stomach exercise program together it is certainly apparent. There are literally hundreds of exercises out there with information in bookstores, libraries and across the internet. This can be a blessing or a curse.

With all this information how can you tell whether the exercises are any good? Listed here are a number of the most effective exercises according recommendations by health and fitness experts.

Crunchless Crunches

Regular crunches ( Short sharp movements to compress your abdominal muscles ) are very good for working the front part of your stomach, but do little for transverse abdominals deeper inside the midsection. While better than sit-ups , they still put strain onto your neck and back. This first exercise addresses than, working your transverse muscles more fully with less likelihood of neck or back strain.

To start , lie on your front or kneel. You may wish to try both to see which suits you to ' feel the burn' of the exercise more fully Relax as much as you can and try to use just the lower abdominal muscles to pull your belly button inwards toward your spine. Maintain this for at least ten seconds. If when you do this holding it for ten seconds feels too easy then build this up and hold for a slightly longer period. Then let the contraction go. Repeat this for full sets and over a relatively short time you'll start to feel the benefits.

The Hip Lift

Lie on your back on a mat or a towel then put your arms by your sides, palms facing upwards. Lift your legs so that the bottoms of your feet are pointing to the ceiling with your legs making about a ninety degree angle to your torso. Make sure that your keep your knees unbent and your legs as straight as possible. Then contract your abdominal muscles so it feels as if your navel is being pulled inward toward your spine, while at the same time gently lifting your hips off the floor. Build this up until you can raise your hips off the floor by a few inches, keeping both legs extended upward. Hold this position for a few seconds then slowly lower your hips to the floor. Repeat the exercise for a full set.

Long Arm Crunches

For this exercise, stay lying on your back with knees bent, feet flat to the floor. Lie back and extend your arms straight back on the floor as thought you are reaching above your head. Stretch as far back as you can to create nice long lines. Pull in your ab muscles and slowly raise your shoulders from the floor to a 30 degree angels or greater is you can. Hold it there, then as slowly as possible lower your shoulders to the floor. Do not drop back suddenly and make sure that your stomach muscles control your descent, not momentum.

Other worthwhile exercises for your stomach include vertical leg crunches, torso twists as well as any Pilates movements which emphasize the core.


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M.T

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