Targeting the Abdominal
Read the full transcript »
Jonathan Reff: Hi again, Jonathan here. Today, we are learning about weight loss through exercise and diet and we are going to get started on our abdominal push in or the workout our, the dreaded abdominals or dreaded stomachs. Now, before we get started, I want to explain a little bit, the abdominals for both men and women I would say if, I were asked, a number one problem spot for populations, kind of general populations, stomach would be a -- and we need to speak a little bit about the anatomy of the stomach and how it works, it's biomechanics, how the muscles lay underneath your skin. So, basically the abdominals are broken up into four parts, five including your lower back which, when we speak about core which the core has become such a catch phrase these days. When someone is talking about the core, they are really talking about your abdominals as well as your lower back and even some of your hip flexes which would be your lower legs, but we are not going to talk about that today. So, talking about our abdominals, we are going to get started with our upper abdominals which is the uppermost portion of your stomach and kind of right underneath your ribcage which we most know as our solar plexus. Then when we move down on our rectus abdominis which is the name of the muscle to our lower abdominals, from our lower abdominals, we move to obliques. There are two types of obliques, we have external obliques that move on a diagonal or lay on a diagonal in front of the body and our inner obliques that lay parallel to the ground. Then, that fifth part again would be the muscles of our lower back in our lumbar curve. Now, we are going to get started, we are going to just one piece of equipment here which is a stability ball, very easy to purchase either online or at your nearest retailer, but a great piece of equipment to have at home, very, very versatile. I would say virtually, hundreds of uses on this stability ball. We're going to work our way up to using the stability ball, we need to first determine that we are at a certain strength level to even be able to use this safely. So, I am going to roll this ball away, I am going to come down to lay on to the mat, I am going to take my feet in front of me, hip-width apart. I am laying against so that my back is totally flat back, neck, shoulders and head, all resting comfortably on the floor. As far as my spine is concerned, I am in neutral position. Now, my lumbar curve which is the curve of my lower back which this section right here, I am going to maintain that curve just slightly. I don't want to over-accentuate or press it down on that too much because that, the tendency there is to injure the lower back or strain or pull something and we certainly, certainly don't want to do that. So, we are going to maintain ourselves in neutral spine, we are going to gently take the hands behind the head, I am going to interlace the fingers to capture my skull with my hands relaxed and elbows spread wide, I am going to get ready to strike my first crunch, my first abdominal crunch. We are going to do that by taking a deep breath into the nose. Now, as I take a deep breath into the nose, my stomach essentially is going to expand. Now, this is a big counterintuitive because we want to our first stop when we are exercising is to stay tight and while it's good to have a contracted stomach and tight abdominals. We need to be breathing in a proper manner to make it as efficient as possible. So, I am going to keep my hands behind my head, I am going to breathe in and just slightly relaxing my stomach, just slightly. Again, as I exhale here, I am going to raise my forehead towards the ceiling. I am going to repeat that again. I am breathing in slowly on the way down and exhaling on the way up as my forehead is taken up towards the ceiling. Now, we are going to name the two parts, we are naming the forward motion, my positive motion and the downward motion, my negative motion. Now, on the positive, I
Copyright © 2005 - 2014 Healthline Networks, Inc. All rights reserved for Healthline.