Welcome back, I know you all really enjoy what was shared in part 1 and look forward to what is in store in part of this series, “Stepping Up To Six Pack Abs” especially after the last part of the last article.
With that out of the way, lets get started.
• Athleticism- The TVA is the deepest abdominal muscle group there is. It is truly the core the core. An athlete can have excellent cardiovascular condition and have strong leg and back muscles, but if his core muscles aren’t in optimal condition, this creates a weak link in the bodies muscle chain that affects all his movements. All movements and reactions start at the core. If core muscles don’t do their job to stabilize and move the torso, then arm and leg muscles will overcompensate, trying to do a job for which they are ill-equipped.
To get in tune with and activate your TVA simply place your hands around the sides of your body at your pelvis.
Flatten your stomach by gently pulling in your gut, or pulling your belly away from your waist band. You can feel the TVA at work as it reduces the diameter of your torso in that area.
This simple exercise also demonstrates the involvement of the abs in respiration, particularly exhalation.
Stepping Up To Six Pack Abs: First The Twist
I have put on an incredibly unique twist to this exercise. The combination of two little known exercises takes the effectiveness of this core exercise to the next level.
Basically, I have combined an ab vacuum with a kegele squeeze. Most women know what a kegel squeeze is. In child birth it gets the lower pelvic floor muscles stronger which aid in the pushing for child birth.
For men, when trying to perform a kegel squeeze, think about stopping the flow of urine mid-stream while pulling your belly-button back toward your spine (as you exhale about ½ of your lung capacity). Also try to think about squeezing your sphincter muscles or like you have a quarter between your butt cheeks and you don’t want it too fall out.
To begin, lie on your back with your knees bent at a 90, feet flat on the floor and the small of your back pushed flat into the floor.
Take in a very slow long breathe and start to slowly exhale ¾ of your air while you are pulling your belly button down toward your spine (I like to put my index finger on my belly-button and feel it raise as I take the long breathe in and then feel it start downward as I exhale ¾ of my lung capacity).
While at the same time pushing your lower back into the floor and drive you chin down toward your chest slightly. Once you have ¾ of your air out hold your breathe and suck in through your throat with your breathe being held for 5-10 seconds.
As you are holding your breath and sucking in, think about pulling your innards up and under your rib-cage. It is called the ab vacuum for a reason, it is a little hard to come out of it and resume your normal breathing. But you will, and once you do relax and take a couple breathes and repeat. Starting out do 1 set of 6-9 repetitions, 2-3 times per week.
Stepping Up To Six Pack Abs: You Can Do It Anywhere
You can do the ab vacuum anywhere, and need no equipment. It’s a great way to wake up, or to end your day. It will take lots of practice and each week you will be able to feel the muscles working more and more.
Once you get good at the technique you will be able to feel a ½ circle burning sensation in the pubic area. Don’t be alarmed, just feel good about mastering one of the most unique and effective abdominal exercises out there.
Please don’t give up on this exercise, once you master it you will be able to reverse gravity, and start to put back in place what years of inactivity and bad posture has started to let hang over your belt line.
Stepping Up To Six Pack Abs: Final Thoughts
Now you should be equipped with the tools to help in the quest for “Stepping Up To Six Pack Abs”. However information alone will not do it but taking action will help you. If you need an accountability partner then click one of the pictures above.
Take Care and God Bless,
Greg “Da Spokesman” Stargell
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