I want to share some of my Top 5 favorite CORE exercises with you.

Attaining a trim and toned midsection is by far the number one fitness goal held by most people.

There is just something so attractive about a small waist that appeals to the masses. The good news is that, no matter what you have been told,

YOU CAN HAVE THE ABS OF YOUR DREAMS!

(Believe me I was obese most of my life and it took me a LOOOOONG time to get a six pack, if you haven't seen my story check out the video below)

Before we jump right in to the 5 Golden Exercises,

we need to cover a few things that need to be put in practice.

 

While ab exercises are great for strengthening and

toning your abdominal muscles, solely doing these

exercises will not make your abs flat. In fact,

getting that perfect midsection is a process that

takes more than a little time sweating in the gym.

It takes hard work, and a game plan….

 

1) Participate in regular cardiovascular exercise.

2) Maintain a full body strength training routine.

3) Eat a nutritious, calorie specific diet.

You need to understand that first, before you move forward. It may seem overwhelming in the beginning, but the key here is to change your lifestyle

to one that promotes fat loss rather than fat storage.

The key that makes these exercises effective is the fact that, when done together, they use all of the muscles in your abdominal region. Often times

people will only do crunches, and while these are great, they are neglecting to strengthen the other 75% of their midsection.

There are four basic types of abdominal exercises.

1) Ones that focus on your upper abs

2) Ones that focus on your lower abs

3) Ones that focus on your oblique’s (sides)

4) Ones that focus on your entire core

It is extremely important that you do at least one of each exercise type every time that you workout.

This will give you the ultimate toned stomach look that you are going for!

 

 

Now on to the good stuff…

Exercise #1: The Crunch

The basic crunch should be a staple in your arsenal

of abdominal exercises. This classic movement

concentrates on your upper abs.



Starting Position: Lie on your back on the mat with your knees bent

and feet flat on the floor. Support your head by placing your

hands behind it, and keep your eyes turned up towards the ceiling

throughout the entire movement.

 

Movement: Exhale as you raise your upper body up a few inches

off of the mat by contracting your abs. Be sure to keep your back

straight and avoid pulling yourself up with your hands. Hold

yourself in this contracted position for a moment before slowly

lowering yourself back down to the starting position.

Exercise #2: The Oblique Crunch

The Oblique Crunch does just what its name

proclaims – works on your obliques. Make sure to do

an even amount of crunches on each side for a

symmetrical look.

Starting Position: Lie on an exercise mat with your knees bent and

hands behind your head. Lift your left leg so that your knee is at a

90 degree angle, and the lower part of your leg is parallel with the

floor.

 

Movement: Exhale as you bring your right elbow in towards your

left knee, while squeezing your abs. Inhale as you slowly extend

your leg back out to the starting position.

Exercise #3: The Exercise Ball Crunch

Exercise Ball Crunches are great for your entire

core. All of your abs are used in the stabilization

process as you crunch.

Starting Position: Lie with your upper back on an exercise ball and

your feet flat on the ground in front of you. Support your head by

placing your hands behind it, and keep your eyes turned up

towards the ceiling throughout the entire movement.

 

Movement: Exhale as you raise your upper body up a few inches

off of the ball by contracting your abs. Be sure to keep your back

straight and avoid pulling yourself up with your hands. Hold

yourself in this contracted position for a moment before slowly

lowering yourself back down to the starting position.

Exercise #4: The Toe Touch

This is another great exercise for your upper abs,

however, you can easily make this exercise more

challenging by lowering your legs with each

repetition. This will recruit the use of your lower

abs as well as your upper abs and will make for a

more strenuous workout.

Starting Position: Lie on an exercise mat flat on your back with

your legs up in the air and your arms outstretched above your

head.

 

Movement: Exhale as you raise your arms up and reach your toes.

Hold yourself in this contracted position for a moment, and then

inhale as you slowly lower your arms back down until they almost

touch the matt. Repeat your required repetitions before allowing

your legs to touch back down onto the matt.

Exercise #5: The  Leg Raise

While this exercise is very challenging and not

recommended for beginners, it is very effective. It

focuses on your lower abs, tightening that stubborn

area.

Starting Position: Position yourself in the roman chair by gripping

the handles and placing your elbows against the pads, or grip

overhead handles and allow yourself to hang.

 

Movement: Exhale as you raise your knees up towards your chest.

Remember to keep your back flat against the back pad, or if

hanging, try to keep yourself from swinging. Hold yourself in this

contracted position for a moment, and then inhale as you slowly

return your legs back down to the starting position.

So there they are…the top five exercises that will

take the waste off your waist. You ask “Is it really that

simple?” Yes it is, if you follow a structured

program designed by a knowledgeable fitness expert.  ( wink wink* )

Remember that healthy weight loss takes time, so be patient!

Make an effort towards your goal everyday and don’t get discouraged!

Now GO GET’EM!!!!!

Committed to YOUR Peak Physique, AJ Mihrzad

Make sure you check with a medical professional prior to starting any new exercise program

Check out my story, press play….

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