Sunday, March 24, 2013

From Hard Core to a Hard Core

Summer is right around the corner and most people are beginning to think about getting into there best shape possible for swim suit season. With that in mind, I get various question about how to tighten the hips, butt, or thighs. The most commonly asked question is how to flatten and tone the tummy. So let's talk about the abdominal muscles and how to get the most out of training them.

There Purpose
Abs are high endurance muscles that are designed to provide support to the spine and rotate the hips in forward motion. Abs provide explosive power in athletic movement and are the center of most every day movements. So are they important? ABSolutely!

Because these muscles are designed to work all day, your abs require lots of repetition or high endurance exercises to experience results. For example, three or four sets of 25 crunches or a plank for 30-60 seconds, two to three times.

Is there much function to the appearance of a six pack? Unfortunately not. Outside the aesthetic appeal, a six pack has little to do with function and a lot to do with a relatively low percentage of body fat.

There Makeup
Our abdominal muscles are made up of three different layers. The top layer, most often referred to as the six pack, is the rectus abdominus. This muscle's main purpose is forward flexion of the spine. In other words, bending the body forward as in a crunch, a sit up, or bending over. The side muscle, known as transverse abdominals are rotational muscles that help rotate the spine during twisting or turning movements. The last layer are internal & external obliques often referred to as "love handles." These muscle work to bend the torso from right to left.

Why is this important? To properly recruit the abdominal muscle you must know how they work and what their purpose is. In addition, it's important to note Ab exercises will not necessarily help you lose belly fat, but will help you tone and tighten the muscles underneath.

Top 5 Most Effective Ab Exercises 
In a study conducted by American Council on Exercise (ACE), they determine which Ab exercises recruit the abs most effectively. Below are the top five exercises listed from most to least effective.
1. Bicycle Crunches
2. Captain's Chair
3. Stability Ball Crunch
4. Vertical Leg Crunch
5. Torso Track

For an accurate description and pictures of each exercise click on the link above. Happy Exercising, and as usual Rock Your Jeans!

Friday, March 22, 2013

March 18, 2013 Fitness Segment

Exercises for the waist, hips, and thighs.

Tuesday, March 5, 2013

Fox 51 News Segment 3/4/13