Get Rid of Your Muffin Top
Really, getting into and staying in shape is about 80% diet and 20% nutrition. It is not the same for everyone, though. Some people are genetically gifted and are muscular even though they do not work out and eat like crap. For the rest of us, we have to work for what we have, and it is too easy to slip into unhealthy eating patterns. Never forget that muscle increases your metabolism and ability to burn fat. What does this mean to you? If you want a faster metabolism and burn fat while you sleep, rest and eat, then gain muscle. Lift. Part of that is building a core, in fact, you should develop your core first before you begin lifting. Other than diet, here is an ab program to get your core into shape.
1. Knee ups
a. Hang by your hands if possible, pull knees to chest
b. Get on an elbow support (captain’s chair), pull knees to chest
This exercise works your rectus abdominus, which are the most popular of all core muscles. The rectus abdominus is the 6 pack. This particular exercise works the lower abs the most.
2. Russian Twists
a. From a V position, feet off of the ground, twist your body side to side. Hold a medicine ball that weighs at least 10 lbs. Ensure the weight touches the ground with each twist.
b. From a V position, leave you feet on the ground. Twist from side to side. Touch the ground with each twist.
This exercise works the obliques, which are the long and lateral muscles between the rectus abdominus and lats. Obliques are most noticeable when you twist your torso.
3. Banded chest press (complicated set up)
a. Tie a resistance band to a pole behind you. Standing inside the band, press the band forward at chest level.
b. Use lighter resistance band
Serratus muscles are on your side running along your ribcage. Punching, pushups and particular variations of each can give you defined serratus muscles.
1. Leg lifts
a. Hanging from a bar, legs straight, raise them to touch bar. Do not swing, use your abs to control your contraction and prevent your body from swinging.
b. Hanging from captains chair, legs straight, raise them as high as possible
2. Side jackknife
a. Laying straight on one side, contract your obliques to bring your top leg and arm to touch.
b. Pushup to plank - lay on one side, push up to a side plank position
3. Rotating punches
a. Holding dumbbells alternate sides twisting and punching at a 90 degree angle from original position
b. Alternate punches without using weights, twist body 90 degrees each time
There you have it! Run through each set four times with a quick breather in between. Do each set twice a week and you will be on your way to a sexy and strong core! It is important to build your core before you begin lifting weights, so if you have not started a core program yet, start this now.