Posted by: 4pack | September 21, 2008

“Ideal Waist”: Crunch Sit Up Variations That Hit The “Core”

AFTER THE OMEGA SEAMASTER QUANTUM OF SOLACE POSTING FOUR PACKS IS FINALLY RECOVERING…BACK ON MESSAGE…CORE ISOMETRICS…YES, CRUNCH SIT UPS…DO THEM ON THE FLOOR WHILE WATCHING FOOTBALL…ADD SOME WEIGHT TO THEM TOO AS YOU COME UP AND HOLD AT THE TOP OF THE CRUNCH AND SQUEEZE THE RECTUS ABDOMINIS HARD…LET IT BURN…EARN THAT 007 SEAMASTER….READ EXCERPTS BELOW:

“Reducing abdominal girth is essentially a matter of losing fat that is typically stored in this area of the body. The best way to lose fat is a sensible combination of increased physical activity and decreased caloric intake. For example, eating 250 fewer calories a day and burning an extra 250 calories a day through exercise (about a 2.5 mile walk) would result in about a one-pound per week fat loss, or approximately 10 pounds of  fat in 10 weeks.”

“Generally speaking, fat is lost first from the place where it is stored last. For example, men are more likely to store fat first in their abdominal area, and then in their hip/thigh region. They would therefore lose fat first from their hip/thigh region and then from their abdominal area.  It is therefore difficult to spot-reduce fat, because the area exercised may be the preferred fat storage area, and therefore the last place to surrender its fat deposits.”

http://www.patriotledger.com/lifestyle/x1374608881/KEEPING-FIT-The-big-four-ab-exercises

Exercise 1 – Basic Trunk Curl: This simple exercise  addresses the front midsection muscle group know as the rectus abdominis. Lie face up on a floor mat, legs straight, and hands behind your head for neck support. Slowly curl your head, shoulders and upper back off the floor while pressing your lower back into the mat. Slowly return to the starting position and repeat.

Exercise 2 – Trunk Curl with Single Leg Action: The second exercise involves resistance from the upper body and one leg, and addresses both the rectus abdominis and hip flexor muscles. Lie face up on a floor mat, legs straight and hands behind your head for neck support. Slowly curl your head, shoulders and upper back off the floor while pressing your lower back into the mat. At the same time, bring your right knee back to your right elbow. Slowly return to the starting position. Repeat the trunk curl action, but this time bring your left knee back to your left elbow. Continue in this manner, alternating leg lifts on each repetition.

Exercise 3 – Trunk Curl with Double Leg Action: The third exercise involves resistance from the upper body and both legs, and activates several midsection muscles. These include the rectus abdominis, the hip flexors and the oblique muscles that surround the trunk on both sides. This is a more challenging exercise that requires more midsection strength and muscle coordination. Lie face-up on the floor mat, legs straight and hands behind your head for neck support. Slowly curl your head, shoulders and upper back off the floor and maintain this curl-up position throughout the exercise. Lift both legs a few inches off the floor and immediately bring your right knee backward to touch you left elbow. Now switch leg positions, straightening your right leg and bringing your left knee backward to touch your right elbow. Continue alternating opposite leg to elbow, taking about three seconds for each  action. After the final repetitions return to the starting position.

Exercise Four – Trunk Curl with Tower: This exercise is not as demanding as the previous one, but due to the cumulative midsection fatigue at this point in the sequence, it should be pretty challenging. Like the second exercise, it involves the rectus abdominis and hip flexor muscles. Lie face-up on the floor mat, legs straight up in a vertical (tower) position, and hands behind your head for neck support. Slowly curl your head, shoulders and upper back off the floor, attempting to touch both elbows to both knees. Slowly return to the starting position and repeat.

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