Six Minute Abs
Six minutes out of your day. All you need is a level floor. Start this torture session just as the end credits begin to roll. A few Sprint, Bell Atlantic, and Burger King commercials later, Jerry should be starting in with the monologue that kicks off the ensuing episode. And by then, your midsection should be burning like charcoal. Contrary to what many believe, Abdominal workouts do not need to be done in the gym. Your abs don't need to be tormented through the hi-tech apparatuses or by the squeaky cable machines.
In fact, the best abdominal workouts you can possibly get are right in your own home. However, the key to making your self-crafted ab workout turn your jelly belly into a blazing six-pack is the big 'V'. Variation. Blending a number of different motions and exercises with all sorts of variations in motion, speed, and resistance can shock your midsection into the Ripped Abs you desire. First, wear light clothing that will make you more agile, allowing your movements to be steady and flowing. Plop down on the floor and take a deep breath. Prepare yourself mentally. This ab workout will consist of one long, continuous set with no breaks in between various movements. Maintaining constant strain on your abs is the key here. Start with basic crunches. You can either place your hands behind your head or leave them by your sides. However, do not pull your head up with your hands. Bend your knees so that your feet remain flat on the floor. Slowly allow your shoulders to raise off the floor without using your back whatsoever. Begin with 50 slow, strict repetitions before adding in a twist. A Russian twist, that is. Raising your shoulders off the ground, slowly twist your torso from side to side. You want your right elbow turning toward your left knee and your left elbow twisting toward your right knee. These will seriously burn so try 20 of these with a strict form. Jump right into leg raises. Extend your legs in front of you, making sure that your feet do not touch the floor. You want to start with them together, about six inches off the floor, before raising them so that your legs form a 45-degree angle. Feel your rectus abdominis tear throughout the 25 repetitions that you crank out. Whip right back into a set of crunches. Except this time, try them with your legs straight, extended flat out across the floor. While you're doing these crunches, pretend that an imaginary string is pulling your upper torso off the floor. Make the 50 repetitions flow while the abs grind. Without hesitation, fling your legs into the air and take on a set of pikes. Your arms are out straight, pointing toward the floor, as you raise your shoulders in an attempt to touch your toes. All the while, your buttocks are lifting slightly off the floor. As you lower your shoulders to the floor, your legs come down again, into a bend position on the floor. No sooner do they touch that you're beginning the next repetition and the motion flows through 25 agonizing reps. On the last rep, leave your legs straight up in the air so your toes are pointing toward the ceiling. Crank out 30 crunches to intensify the burn. If you face difficulty in maintaining that 90-degree angle at your hips, slightly lower your legs to the floor. Then, cut through those abs with some scissors. Lower your legs so that they're 12 inches off the floor and lock your arms behind your head. Lifting your right shoulder off the floor, twist your torso just as your opposite leg ? or left knee ? bend into your right elbow. Immediately lower your knee and shoulder and then twist your left elbow toward your right knee. Try doing 25 of these before lowering your shoulders to the mat for the final exercise of the workout. This will be another set of 50 basic crunches, just like the set that you began the workout with. Exercise slow, strict reps as the burn spreads like wild fire. The final rep will leave you feeling like you narrowly escape a blazing building in once piece. Apollo Supplements.com ~
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Article:3 - Targeted Stretching
Stretching can be great, but it can also make existing injuries worse or even bring about new ones!
The key to making stretching work for you is knowing which stretches you need to be working on? and just because a muscle feels tight, that doesn't necessarily mean it needs to be stretched.
For example, many people stretch the hamstrings because they feel tight and they think the hamstrings are limiting their flexibility?
the fact is, most of the time the hamstrings are "tight" because they are constantly being pulled / lengthened due to muscle imbalances that tip the pelvis forward.
As you can, when the pelvis tips forward the hamstrings get pulled upward and are constantly held in a stretched position?
And this is why millions of people can stretch their hamstrings every freakin day and never make any improvement in their flexibility?.
Are you one of those people?
If you are, you need to stop stretching your hamstrings and find out exactly which muscles you need to be targeting by reading the rest of this article?
Not only does this forward tipping of the pelvis (which is caused by muscle imbalances) keep the hamstrings tight and make it very difficult to make improvements in the muscles flexibility, but it also leads to the following:
? increased stress / wear and tear from the ankles all the way up the spine
For example, the forward tipping of the pelvis places uneven pressure on the ankle, knee and hip joints and also many of the vertebrae in the spine.
? weakens the hamstrings, inhibits normal functioning and increases the likelihood of hamstring pulls
When the hamstrings are constantly being strained because of the muscle imbalances, the muscle is weak, not able to function as it normally would, prone to injury and without correcting the muscle imbalance recover can take up to 9 months to a year, or longer!
? creates excess curvature in the lower and middle spine
This tipping of the pelvis places excessive amounts of abnormal stress on the muscles, vertebrae and discs in the lower and mid spine and this sets you up for potential injuries to the muscles of the lower and middle back?
Plus, it also causes the discs between your vertebrae to wear down and deteriorate much faster than they normally would and this sets you up for degenerative, bulging, protruding and herniated discs along with numerous other spinal conditions like arthritis, spinal stenosis, and the oh so popular sciatica!
This hamstring example is just one of many? muscle imbalances are responsible for nearly every ache, pain, injury and condition out there!
Here are a few more examples of injuries / conditions that are caused by muscle imbalances and can easily be prevented and/or eliminated with targeted stretches and exercises:
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What the heck is a targeted stretch?
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Targeted Stretch - a stretch or stretching exercise that is chosen, based on physical assessments, to target a specific muscle or muscle group to increase the flexibility and range of motion in that area and bring the bones and or joints back towards the normal position.
When you compare a targeted stretch to general stretches like the ones found in Yoga, Pilates and the corny ones your doctor, chiropractor or physical therapist gives you, it's no surprise they give little or no pain relief and almost always fail to get rid of the problem.
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