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Hold the Crunches! Get flatter abs, no sit-ups needed!
Hold the Crunches! Get flatter abs, no sit-ups needed!
Every movement we make engages our core, so it is important to have strong stomach muscles, the side effect of flatter abs is always welcome too, right! Rather than doing a bazillion crunches every day, start from the inside out. The drawing in maneuver, which is essentially sucking your stomach in, is one of the most important core exercises to master, and one that most of us totally neglect. It is easy to do, and helps to re-train the deep core muscles. You can perform this while seated, laying down or during exercises.
Simply pull your belly button in and towards your spine while exhaling. It should feel like you are trying to get your belly button to reach all the way to your back. You should physically see and feel your waist line size decrease. Hold for 10 seconds and then release slowly. Repeat 10 times. When doing abdominal exercises, try simultaneously performing the drawing in move for added effectiveness. Sometimes I even do this while stuck in traffic!
Choose 3-5 core exercises that you can do up to 6 days a week. Continually mix up your routine though to target different muscles. For example, you can try a pilates or yoga position while contracting and relaxing your core muscles.
Here are some links to check out that include some great core ideas that are outside of the crunches box!
Yours in Health!
Kardio Kate
August 13th, 2010 at 3:16 pm
Thanks for the information and such great tips for everyday exercise. I need to start to do it right now.
July 8th, 2011 at 4:51 am
Thanks for this exercise tip. I am a nurse administrator and at my desk most of the day. I can do this while reading my email or on conference calls.
Is there anything you can do with your legs while sitting. The knee raises may work out. I will look at that.
I am new and have not looked around the site a lot.