When it comes to building muscle I like to keep things simple. It’s easy to get caught up in the hype of hot new products and exercises that promise to be the next best thing in muscle building.
Theses fancy exercises and products use long “scientific like” words and explanations to show you they work to build the most muscle.
In this article I am going to get back to basics. I am going to show your three muscle building exercises you can’t afford not to do and why you should be doing them.
These three exercises are the grass roots of building muscle and are essential for any serious training program. You might find it hard to believe, but with these three exercises alone you can pack on a serious amount of muscle.
I refer to these exercises as the “core” to any good program. When I start planning I muscle building program for a client I always start with these three basic exercises and build the program around them.
1) 3 core muscle building exercises: Squat
The squat is the biggest exercise for packing on serious poundage. There’s no argument about it. The squat is primarily a leg building exercise. You start the exercise with a barbell resting across your shoulders standing straight up. Then bending at the knees and hips you lower the barbell down until your thighs are almost parallel to the floor.
And then push the barbell back to the starting position. The main muscle groups pulled into action for the squat are your quadriceps, hamstrings and glutes. Secondary muscle groups include the lower back, adductors and to a certain extent your shoulder muscles.
As you can see many muscle groups are recruited for this exercise making it the biggest exercise and biggest potential muscle builder. Like all the core muscle building exercises, you should make the squat the first exercise you do on your leg training day.
Because it’s the biggest exercise you want your legs to be fresh and ready. If muscle building is your goal, aim for about 8-12 reps on the squat. Because you’ll be lifting heavy weights a good warm up is vital.
Squatting is very stressful for the lower body, especially the knees, so 5-10 minutes on the treadmill and some lights squats first up are recommended.
2) Bench Press The bench pres is the king of upper body building exercises.
For years the bench press has been used to measure a lifter’s strength. How many times have you been asked “how much do you bench?” I bet you’ve never been asked how much do you squat or how many chin ups can you do.
The bench is a simple yet extremely powerful exercise that targets the entire chest (pectorals), front shoulders (deltoids) and triceps. To perform a bench press you must lie on your back on a flat bench, grip the barbell at slightly wider than shoulder grip and press the bar straight down to your chest.
The bench press is the biggest upper body builder because it allows you to move the most amount of weight possible. This is its advantage over the dumbbell press.
With the help of a spotter you can also push yourself to lift heavier weights. There are also other advanced bench press techniques like board presses, bench press negatives and chain presses. See our link at the bottom for more details.
3) Wide grip Chin Up
If you were only going to do one exercise to work your back this would be it. The wide grip chin up is the ultimate test of a lifters power to weight ratio. This muscle building exercise is very demanding on the body. The wide grip chin up primarily hits the lats, but also targets the entire upper back, biceps and forearms.
To execute this exercise you need a chin up bar or assisted chin up machine. Hold the bar in a wide grip (greater than shoulder width) with your palms facing away from your body. Start in a “hanging” position with your arms fully extended.
Pull yourself up until your can get your chin over the bar and lower back to starting position. Most people will not be able to do wide grip chin ups without some lat/back training first. You can use the assisted chin up machine or lat pull down machine to strengthen your lats before attempting wide grip chin ups.
This is the most demanding back exercise you can do so it must be the first exercise in your session. When you should be doing these exercises Like I mentioned previously in this article, these exercises are the biggest muscle builders and also the most taxing on your body so they must be done at the beginning of your workout to get the maximum benefits.
I recommend that you do up to 5 sets on each exercise and vary the way you perform these sets each week. For example, the first week you do pyramid up sets, the second week you pyramid down and the third week you do straight sets. This keeps your muscles from getting accustomed to your routine.
At one point in time, every last one of us passionately wanted a chiseled rock-hard mid-section. We all want to know how to get great 6 pack abs.
Well here is one of the best kept secrets. It is the most coveted body part, the symbol of sexuality.
In study after study researchers and health specialist alike have found that decreasing fat in your abdomen, and waist to hip ratio is the single most significant step that you can take to stay healthy for life, and age gracefully.
Most of us have given up on the idea because our quest has for naught. We have been flooded with miss-information from fad diets, fat burner supplements, to exercise gadgets, promoting six week transformations with dramatic before and after photo’s, etc.
The key to that coveted six pack is not one thing, it is four things.
Bringing your body-fat level down by:
1.) Following a precise nutrition plan that has the right amount of protein combined together with the right amount and the right type of carbohydrates spaced strategically through-out the day, and around weight training and cardio sessions.
2.) An intelligent cardiovascular program
3.) An optimistic athletic mid-set
4.) Building up the muscles of the mid-section, and building up all other muscle groups
In this post let’s focus on #4.
The secret weapon for developing the musculature of the abdominal wall is a little known exercise called the ab vacuum. It targets you inner most abdominal muscle, the transverse abdominis (TVA for short).
Most people don’t even know they have one let alone how to activate it. The TVA is like a corset, it is your own internal weight belt, holding your internal organs in place.
It is the foundation for the rest of the abdominal muscles, the internal and external obliques, and the rectus abdominis. If you have done crunches and leg-lifts until you are blue in the face and are still unhappy with your mid-section, this information could take your quest for that fit chiseled mid-section to the next level.
There are other benefits to strengthening your TVA.
• It is the only exercise that has the ability to actually make your waist-line smaller.
• By working and strengthening the TVA you are actually giving your spine more support, so the risk of a vertebrae or a disc slipping out of place is less. Did you notice that the old leather weight belts are not used anymore?
That’s because we learned to tighten up our own internal weight belt on exercises verses using an external weight belt that shut off the need to activate the TVA which lead to injuries.
• Better sex. When you strengthen your TVA with the ab vacuum exercise you will be using your diaphragm and you will also strengthen your lower pelvic floor muscles (ala a kegel squeeze).
To perform a kegel exercise, squeeze your pelvic floor muscles, as if you’re trying to stop the flow of urine mid-stream. Stronger pelvic floor muscles help women achieve orgasms and help men achieve and maintain erections. It also makes the orgasms more pleasurable. As soon as I tell my clients this, you can always be assured of overtraining of the TVA.
• You can work the other abdominal muscles more effectively. You can’t shoot a cannon out of a canoe. You can’t have strong walls on your building if your foundation is weak. When you strengthen up the foundation of your mid-section you will be able to perform your other abdominal exercises with more focused intensity. You will be able to feel the difference in weeks.
• 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.
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.
Now lets perform the exercise
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.
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.
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A man using a metal detector in a rural English field has uncovered the largest Anglo-Saxon gold hoard ever found — an “unprecedented” treasure that sheds new light on history, archaeologists said Thursday. – credits CNN.
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Find Hidden Treasures with Metal Detectors
If this is your first metal detector purchase, consider getting some professional and expert advice to make sure that you have making the right choice. Metal detectors usually come with a complete control box containing the controls, circuitry, batteries, microprocessor, and the speaker.
Metal detectors also include a search shaft that connects it to the coil and the control box. A search coil senses the metal and the stabilizer is responsible for keeping the unit steady when it is moved.
Tesoro Metal Detector
There are two types of Tesoro metal detectors. The Tesoro Golden Max is a metal detector that enables you to control what you want to find. It has features such as the four tone audio ID with an adjustable Notch Filter Discriminate, great sensitivity, and comes with a full depth design. The other type is the Tesoro DeLeon, a metal detector designed for the Target Identification Detector (TID).
Whites Metal Detectors
There are different types of Whites metal detectors to choose from such as: the DFX™, a great model that ultimately combines the turn-on-and-go simplicity with the sophisticated microprocessor technology. This contains an operational frequency of 3 kHz and 15 kHz which is amazingly recommendable. The XLT® Metal Detector, is a detector which provides high performance with the best flexibility.
You can choose from five different programs that come with 20 Pr Options and 1o Basic Adjustments. The MXT has three separate operating modules which include jewelry/coin, relic, and gold processing. There is also the Prizm Series. This series includes all types of Prizm from II,III, IV and V. All of these contain a pinpoint mode that turns zero when in a target location.
The Fisher Metal Detectors
The 1266-X model is from Dr. Gerhard Fisher who obtained the first aircraft radio direction finders during the late 1920’s. This detector allows you to dig and search at a great depth. Although this is a good detector, it does not function clearly on saltwater surfaces. It comes with a manual and a 5 year warranty.
Garrett Metal Detectors
There are three models to choose from: The Garrett Super Scanner, a hand-held metal detector that allows you to detect from a medium-sized pistol down to the tiniest piece of jewelry. Its simplicity is unmatched. The Garett SuperWand Security, this is one of the most famous detectors.
This detector has extreme accuracy in detecting metal objects and weapons with its uniform sensitivity that covers a 360° scan area. And lastly, the Garett Magna Scanner PD Walk Through, which has its own unique features in scanning the exact location like multi-coil detection and ultra-enhanced field pinpoints. The amazing feature is that it can tell the exact location of a metal object within the 33 distinct areas.
Bounty Hunter Metal Detectors
Tracker IV, this model includes a built-in Automatic Ground Tracker which is capable of maintaining ground balance. The good thing about this detector is not only is it offered at a very reasonable price, but also it is user friendly and can deliver an effective and efficient performance in different applications.
These are the well-known detectors offered in the market. Choosing the right metal detectors will depend upon your range of use and study.
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Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you’re like most women, you don’t always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.
You can still exercise–you just need to sneak in the equivalent in resourceful ways.
“The idea is to keep moving,” says fitness expert Ann Grandjean, EdD. “Get a cordless phone or put a long cord on your regular phone, and walk when you talk.
Find whatever works for you and just move.
Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up.”
Every Stolen Moment Adds Up
Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers’ aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.
In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. “It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they’re wasting their time,” says Gaesser.
Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject.
“Skipping exercise altogether is ‘de-motivational’–you feel depressed and guilty,” Taylor says. “If you skip it, you tend to figure, ‘What’s the use? I can’t keep up with it anyway.’ Yet as long as you make some effort each day, that motivates you onward. Success breeds success.”
Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here’s a roundup of practical ways to work exercise into your day even when you “don’t have time to exercise.” (You don’t have to do them all in 1 day; select what works for you.)
Mountain biking is a great way to explore the great outdoors, exercising and having fun. Racing down a mountainside is exhilarating; however, it can also be dangerous.
Although it is consider a dangerous sport, if done with utmost caution, mountain biking can be enjoyed by the whole family.
As with any outdoor sport, selecting the right equipment and an understanding of the sport will be the key to a great adventure.
Styles of Mountain Biking
Mountain biking can be categorized into three different styles. There is downhill, free riding, and cross-country. Although the styles are similar in some respect, they all require different skills. The style you select will determine the type of bike.
Mountain Biking Locations
Typically, this sport is known as biking on an unpaved surface. Most regions have areas specifically designed for this grand sport. State and federal parks are a good place to mountain bike.
However, you should check with your local parks to get the routes and other regulations or rules they may have. In addition, if you venture off to some state or federal land or any wilderness type area, it is best to know about the surroundings should there be any unexpected accidents.
There are also groups that have mountain bike rides and competitions. You could search the internet or local newspaper to see what is available in your area. There may be groups for the advanced rider as well as the novice.
Criteria to be a Great Mountain Biker
A prerequisite for a great mountain biker is endurance and stamina. In addition, it takes discipline to practice and the ambition to succeed and conquer the course. A novice mountain biker will have to overcome the bumps and bruises from falling of the bike. Like all sports, it takes practice and the constitution to keep trying.
Selecting Your Bike
Selecting your bike is a personal choice and contingent on the type of riding you will do. Bikes come in all different styles, shapes, and prices, therefore selecting the perfect one for you can be difficult. Again, do some internet research or venture out to do some comparison-shopping before you get ready to make a purchase.
Ask to try out a bike before you buy. A good mountain biker becomes one with his or her bike. Check for comfort, fit, and how it is geared, all these factors need to be considered.
Staying Safe
As mentioned earlier, mountain bike riding on unpaved roads can be hazardous. The typical safety gear is a helmet, knee and elbow pads. You should also consider goggles if riding in a very dense wooded area or if following a group of bikers. Safety should be your top priority and not taken lightly when riding no matter what the terrain.
Processed and refined grains, such as white bread, white rice, cereal, pasta, and other foods made with white flour have a high glycemic index, low amounts of fiber, and less vitamins and minerals as foods made with whole grains. Making the switch to whole grain foods, including whole wheat bread, whole grain pasta, brown rice, and cereals made with whole grains, are an easy and healthy way to make your family’s diet more nutritious.
2) Limit Soda and Fruit Drinks
Soda and fruit drinks have low nutritional value and a lot of calories. At about 150 calories per 12 ounce serving, your kids will gain an extra pound about every 3 weeks if they drink just one can of soda each day.
Cutting back or eliminating soda, fruit drinks, and even fruit juice, can be a good way to get rid of a lot of extra calories and leave room for your kids to eat more nutritious foods.
3) Eat More Fruits and Vegetables
Most children don’t eat enough fruits and vegetables and that usually means that they are eating other less nutritious foods. With a high fiber content and lots of vitamins and minerals, fruits and vegetables are an important part of a healthy diet. And because they have lots of water in them, eating fruits and vegetables can help you to feel full and satisfied so that you don’t overeat.
4) Eat More Foods with Calcium
A common mistake people make when trying to lose weight is that they stop drinking milk, eating cheese and yogurt. Calcium is important to build healthy bones and to help you lose weight. You should encourage your kids to drink low-fat milk, eat portioned amounts of cheese and yogurt to help lose weight and maintain a healthy weight.
5) Be More Active
Everyone knows that part of the cause of the current obesity epidemic is that people are much less active then they used to be. Getting kids involved in organized activities, which can be either team or individual sports, and cutting back on the amount of time in front of the TV, computer and playing video games will burn calories and improve fitness levels.
Family activities are also a good way to be more physically active. Even simple things, like walking across a parking lot, using stairs, and going for short family walks or bike rides, can make a big difference.
6) Know Where Calories Come From
While you don’t necessarily need to do daily calorie counts, keep a diary of what your family eats for a few days can help you see where extra calories are coming from. Are your kids overweight because of the calories they get from a bedtime snack or those two glasses of Kool Aid or soda he drinks? Or maybe because his portion sizes are too large?
If you know where your kids’ calories are coming from, you will know where to make changes and how you can cut back, especially on foods that have a lot of empty calories.
7) Learn About Carbs
Carbs get a bad wrap, especially with all of the proponents of high protein diets, like the Atkins and South Beach Diet. Not all carbs are created equal. While it is a good idea to avoid foods that have refined such as white bread, foods made with white flour, and foods and beverages sweetened with sugar, other carbs should be part of a balanced diet.
Instead of avoiding all carbs, just learn about how to choose foods with ‘good’ carbohydrates, which includes fruits, vegetables, beans, and whole grain foods.
Learn About Fats
Like carbs, there are ‘good’ and ‘bad’ fats. Instead of making the mistake of trying to stick to a low fat diet, and simply substituting other foods that are often just as high in calories, you should eat foods that have ‘good’ fat in them. This includes foods with polyunsaturated and monounsaturated fats. On the other hand, you should avoid saturated fats and trans fats.
9) Choose Healthy Meals when Eating Out
Even if your family eats healthy at home, if you eat super-sized fast food meals a few times a week, they are probably still at risk for becoming overweight. If you eat out a lot, review the nutritional facts of the restaurant’s menu and watch your portion sizes. Calories and fat quickly adds up when eating out!
10) Stay Motivated!
Most people know what they need to do to be healthier however, eating healthy and exercising is not easy. Education about the specifics of a healthy diet, getting the whole family involved, and setting goals, can help your family stay healthy and fit. Hire a personal trainer or seek the counsel of a dietitian to keep you on the healthy track.
The amount of physical activity that you expend during the day is a key ingredient to helping you sleep restfully at night.
The more active your body is during the day, the more likely you are able to relax fully at night and fall asleep easily.
With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular.
Keeping up your physical activity during the day may also be help you deal with the stress and worry in your life.
Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.
Try to increase your physical daily activity during the day. The goal here is to give your body enough stimulation during the day so that you are not restless at night.
Our bodies require a certain amount of physical activity in order to function in a healthy manner.
It is important to note that you should not be exercising three to four hours before bed.
The ideal time for you to exercise is in the late afternoon or early evening. You want to expend your physical energy long before it is time for your body to rest and ready itself for sleep.
Attempt to exercise at least three to four times a week for a continuous period of 20 to 30 minutes. This can include something as simple as walking or something as strenuous as running.
The goal is to increase your heart rate and strengthen your lung capacity. Adding a regular exercise activity to your daily schedule will improve your overall health and benefit you emotionally. This is can help promote a natural remedy for your sleeplessness.
Besides walking and running there are many physical activities that you can add to your life to increase your activity level. Aerobic exercises seem to work best to battle sleeplessness.
Your goal is to increase the amount of oxygen that reaches your blood. There are many types of aerobic activities to choose from. These include running, biking, using a treadmill, jumping rope, and dancing.
Some non-aerobic activities may be beneficial to you as you attempt to solve your insomnia problem. The following activities are relaxing and have other healing properties:
- Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension.
- Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi may help people with insomnia by promoting relaxation.
If you find that you have no time to exercise on a regular basis try sneaking extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible.
Try parking your car around the corner and walking that extra block to your appointment. There are many small ways that you can incorporate some added activity into your life. Your goal is to have a healthy, well balanced life.
We all know how difficult it is to stay in shape and find time to exercise – but most especially for women with babies or small kids. There’s the sleep-deprivation factor, no time and priority changes. So what are the fitness options for busy Moms?
The fact is, the more you can take of yourself and the better you feel, the stronger you will be physically and emotionally to take on the day with the “little ones” and all of life’s challenges.
Below are some quick, but effective, exercises – specifically designed for the busy Mom – for the back and shoulders to keep you strong and prevent future injuries that may occur with poor lifting biomechanics and poor posture.
The heavy weight of not just the baby, but also all the fun gadgets you’re expected to lug around. It’s no surprise that our bodies need a little help to get through the day.
Rotator Cuff Strengthener
For this workout you will need a light theraband. The beauty about this piece of equipment is that it’s small enough to carry in your bag or your stroller. Now you have no excuses – you can do these exercises on the go, at the park or when you have a few moments to spare.
You can do this exercise either seated or standing; hold the elbows close to the waist with palms facing the sky holding the theraband. Pulling the hands away from each other externally rotating the shoulders
Reps:
3 sets of 10-15 reps
Muscle focus:
Rotator cuff muscles are the small muscles that stabilize the shoulder joint. If these get weak from over use you could end up with bicep tendonitis or other potential injuries. This is very common with Moms as everything is usually done with one hand while holding the “little one” in the other.
Tricep push-up extension
This is the one time in your life you are going to need arm strength, the biceps are going to get over worked from the motion of picking up the baby so it’s important to balance these out and keep the triceps strong as not to put unwanted strain on them.
Hands are directly under your shoulders and knees are on the ground in a modified push-up. The pelvis is slightly pressed forward creating work in the abdominals that stabilize the spine.
Place the theraband under the right hand on the floor and extend opposite arm in a tricep extension. Whilst extending the working arm be careful to keep the wrist in line with the hand not to create any unwanted tension/strain.
Reps:
3 sets of 10-15 reps on each side
Muscle Focus:
• Drawing your shoulder blades down activating your upper back muscles, engaging abs at all times. Keeping your abs strong and being aware of contracting them is very important as they play an important role in stabilizing and protecting the back.
• Translating this in to functional activities such as picking the baby up out of the crib will really save your back.
Spine extension with pulses
Over time in pregnancy our posture completely changes due to the increased weight of the baby bringing our body forward and causing the spine to round forward with the shoulders. This causes the back muscles to become very stretched out and weak.
Seated up right with legs in front of body shoulder width apart, hands over your head. Hinge forward from the hips leading with the sternum, biceps are by your ears. Hold this position and slightly pulse the arms behind the body mobilizing the shoulders and working the upper back. Return back to an upright position to repeat the movement again.
Reps:
3 sets of 10 Pulses
Muscle Focus:
Upper back and hamstring flexibility. This exercise will strengthen the mid upper back and open up the tight thoracic area of the spine, correcting bad habits that the body formed through pregnancy.
Butterfly ab curls
Keeping you abs strong is essential for keeping your whole body strong and restoring poor posture left over from pregnancy.
Lying on the floor with heals of feet together and knees bent to the side in a frog like position. Arms are straight over you head, circle arms around and lift the head neck shoulders off the floor exhaling pulling in the abs hold for 5 seconds and return back to starting position.
Reps:
3 sets of 10 reps
Muscle Focus:
As you exhale and bring the head neck and shoulders off the floor think of pulling your abdominals in up and back to the spine. Moms, this is a time you can practice doing your kegal on the contraction working the pelvic floor.
When it comes to building muscle I like to keep things simple. It’s easy to get caught up in the hype of hot new products and exercises that promise to be the next best thing in muscle building.
Learn About Fats
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