Tagged with: abs, exercise, fitness, health, lose weight, muscles, workout
At some point, each of us passionately wanted a chiseled, rock-hard midsection. We all want to know how to get great 6 abs. Well, here is one of the best kept secrets. It is the most desired body part, the symbol of sexuality. In study after study, researchers and health specialists alike have found that reducing the amount of fat in your stomach and waist-to-hip ratio is the most important step you can take to stay healthy throughout your life and age gracefully . Most of us have given up on the idea because our search is in vain. We have been inundated with misinformation, from fad diets, fat burner supplements to exercise machines, promoting six week transformations with dramatic before and after photos, etc. The key to getting that coveted six pack abs is not one thing, but four things. Lower your body fat percentage by: 1.) Following a precise nutrition plan that combines the right amount of protein with the right amount and type of carbohydrates strategically distributed throughout the day, as well as around strength training and cardio sessions. 2.) A Smart
Cardiovascular Program3.) An Upbeat, Athletic Mid-Set4.) Building Core Muscles and Building All Other Muscle GroupsIn this article, we’ll focus on #4. The secret weapon for developing abdominal wall muscles is a little-known exercise called the abdominal vacuum. It targets your innermost abdominal muscle, the transverse abdominal muscle (TVA for short). Most people don’t even know they have one, let alone how to activate it. The TVA is like a corset, it is your own internal weight belt that holds your internal organs in place. It is the foundation for the rest of the abdominal muscles, the internal and external obliques and the rectus abdominis. If you’ve been doing crunches and leg raises until you’re blue in the face and still unhappy with your midsection, this information could take your quest for that fit, chiseled midsection to the next level. There are other benefits to strengthening your TVA. It is the only exercise that has the ability to actually shrink your waist. By working and strengthening the TVA, you are actually giving your spine more support, so there is less risk of a vertebra or disc slipping out of place. Have you noticed that the old leather weight belts are no longer used? That’s because we’ve learned to tighten our own internal weight belt during exercises, rather than using an external weight belt that shuts off the need to activate the TVA, leading to injury.
Better sex. When you strengthen your TVA with the abdominal vacuum exercise, you’re using your diaphragm and also strengthening your lower pelvic floor muscles (ala Kegel squeeze). To perform a Kegel exercise, squeeze your pelvic floor muscles as if you were trying to stop the flow of urine mid-stream. Stronger pelvic floor muscles help women achieve orgasms and help men achieve and maintain erections. It also makes orgasms more enjoyable. As soon as I tell my clients this, you can always be sure that you are overtraining the TVA. You can train the other abdominal muscles more effectively. You can’t shoot a cannon from a canoe. You cannot have strong walls on your building if your foundation is weak. Strengthening the foundation of your core will allow you to perform your other abdominal exercises with more targeted intensity. You will be able to feel the difference in weeks. Athletics – The TVA is the deepest abdominal muscle group there is. It’s really the core, the core. An athlete can have excellent cardiovascular condition and strong leg and back muscles, but if their core muscles are not in optimal condition, a weak link is created in the body’s muscle chain that affects all of their movements. All movements and reactions begin at the core. If the core muscles are not doing their job of stabilizing and moving the torso, then the arm and leg muscles will overcompensate and try to do a task for which they are ill-equipped. To tune into and activate your TVA, simply place your hands around the sides of your body at your pelvis. Flatten your stomach by gently sucking in your stomach or pulling your stomach away from your waist band. You can feel the TVA at work because it is the diameter of your torso in this B
Published by May Healthy Lifestyle
