personal training

Fascinating Facts About A 6-Pack Abs

abs-1146030_960_720There are several different muscles that make up the abdominal region. The actual 6-pack that usually shows through is the rectus abdominis, which is a single muscle that is flat and long and runs vertically from the hips to the rib cage. It is actually formed by the fibrous tendons that reinforce the fascia covering the muscle.

Functions Of Rectus Abdominis

The rectus abdominis has several functions. Anti-extension of the spine is one. Another function is to pull the hips closer to the chest or vice versa.
This long, flat muscle is made of slow-twitch fibers, which is primarily designed for endurance. As with most muscles, the rectus abdominis must also be worked with same muscle building principles.

Effective Ab Exercises

Lying Knee-Raises – This exercise is performed in 2 stages. Lie on your back on a flat bench, making sure that the half of your butt hangs off the bench. Grasp the sides of the bench very firmly. Slowly tense your abs. Bring your knees up until they point up to the ceiling. Then, bring your butt off the bench. Your finish position would be your knees must be touching your elbows. You can’t isolate the lower and upper abs so the first stage emphasizes the lower abs while the second stage will hit the upper abs.

Stability Ball Crunches – Put your lower back against the ball. Then, lower your butt whilst leaning back and place your arms over your head. Lastly, lean your head and arms at your back so you can feel a deep stretch in your abs.

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Getting Back In Shape The Easy Way

A lot of people these days really find a hard time losing weight or getting back in shape after gaining a few pounds. This is usually because of the unhealthy lifestyle that many people today follow. The food choices available in most stores today are also becoming really unhealthy but people still choose to buy those. Hence, day after day, people are gaining extra weight.

So how do you really get back in shape the easy way? There are a lot of different ways and most people find it really hard to follow such rules. Here are a few simple and easy tips.

First, learn to limit your food intake. Most people love to eat more even if they no longer feel hungry. This is one major factor in getting fat. Just eat until you no longer feel hungry. It does not necessarily mean that you have to eat until your stomach is full.

Secondly, make a daily exercise habit. Walking instead of driving, using the stairs instead of the elevator and swimming are just some of the simple exercises you can do every day.

And lastly, make sure that you eat more fruits and vegetables with high fiber. This is a very effective way to lose weight naturally. Make it a point to always include fruits in your diet.

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