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EVERYONE has five minutes a day...the only question is, can anything really useful be done in just 300 seconds? The answer is a resounding 'yes', but we need choose our exercises carefully. If there is such a limited amount of time, the best choice is to pick the most important muscle group. Chest? Back? Shoulders? Legs? All wrong. The abdominals are the most important muscles in the body. In no particular order, they: 1) Protect the low back. 2) Are vital to sports performance, transferring power from the lower to upper body. 3) Aid digestion, and massage the internal organs. 4) Are important for proper, healthy sexual function. 5) Are 'the window of health'--we judge fitness and health more rapidly with a glimpse at the waistline than any other single indication. 6) Are vital for posture, which increases physical energy and mood. 7) Are the linchpin of your entire fitness program. You've never seen someone with toned abdominal muscles and flabby arms and legs, have you? The reverse is not true. 8) Are the most important muscle group for physical attractiveness in men or women. No matter the wonderful definition of arms or legs, if your gut is sagging, you have a problem! There are other reasons, but one of the best is the fact that of all body parts, the abs tend to be the least favorite body part to work. They're hard! That reason alone should be enough to motivate you: anything other people don't like working is a golden opportunity for you! But how can you do anything useful in just five minutes? One daily approach is to perform five minutes of the toughest ab exercises you can find, and a fantastic tool for this is a 'Roller Wheel' available for five dollars at any sporting goods store. Not the fancy ones, just the simple get-on-your-knees variety. Try this: perform one rep, and take a breath. Then do two reps, and take two breaths. Then three, and take three breaths...and so on until you can't go any higher. Then, drop back to one rep, and start climbing again. When that gets easy, take one breath for every two reps. An even better method is to break up your exercise into multiple daily sessions. The roller wheel is useful here as well, but you might want to investigate some of the powerful 'Vacuum' exercises from yoga, or the dynamic-tension style 'stomach flattening' exercises. In these, you exhale all air, and flex the abdominal muscles for several seconds. Believe me, if you do these properly, even without aerobic exercise your waistline will decrease!
While there is no serious disagreement that longer sessions produce better, and more balanced results, the busiest man or woman on earth can find five minutes a day...and sometimes, that toehold is what it takes to get you started on a new, healthier lifestyle. |
More Articles:1. STRENGTHEN YOUR BACK WITH TAIJIQUAN Natural. Energising. Powerful. There are a few traditional exercises which you can still do to strengthen your back, namely, sit ups, cross sit ups, leg raises and back extensions. However, many who eventualy develop the '6 pack', or the front abdominal muscles, may not be able to demonstrate co-ordinated spinal control. As always, the rule of them of thumb is to do these exercises in moderation. Having a strong back will improve your spinal stability. This stabilisation is achieved by working o… 2. How to Get Around Excuses for Not Exercising Over the years, there have been people making up plenty of excuses to avoid exercising. Some of these excuses are creative, some are ridicules, but most are in a group of common excuses used everyday to justify not having to make the effort to improve their health and well being. How many people do you know who were going to start exercising and start getting in shape and they were going to start this coming week, but that was two weeks ago and they still haven't started yet? What excuse did the… 3. Exercise Bikes vs. Treadmills By Michael Walker You’ve decided you want to exercise at home. There are hundreds of pieces of home cardio equipment available. The most popular are treadmills and exercise bikes. In deciding between the two, you should compare long-term sustainability, the effectiveness of the workouts, and safety.Overcoming BoredomThe biggest obstacle to a home exercise routine is sticking with it. You don’t have to drive to a gym, so your home fitness equipment is more convenient. The problem is that other distractions … 4. The Technology Behind Elliptical Cross Trainers Creates Unique Advantages and Benefits By C.J. Gustafson The Technology Behind Elliptical Cross Trainers Creates Unique Advantages and Benefits The word elliptical means shaped like an oval. In the world of fitness and exercise, elliptical technology is a relatively new, innovative equipment design that draws on a smooth, elliptical movement to provide a low impact form of weight bearing exercise that is fun and easy to learn. Elliptical cross trainers have footpads that allow you to stand up while you exercise. They have handgrips for yo… |
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