A tight and well defined midsection (also known as core) is not only an eye catcher for the opposite sex but it also shows that you are in peak physical condition. People try a variety of different methods to get a tone midsection but unfortunately most of them fail because of the wrong approach or the wrong training program. In this article you will learn the top 3 exercises that will give you the tight core that you always strived for.
What is Core?
The core area can be divided in to four different parts or sections such as:
· Oblique (muscles on the sides of your waist)
· Rectus Abdominus (the front area of your abs)
· Serratus (between your lats and rectus abdominus)
· Intercostals (on the sides of your rib cage)
Core muscles are mainly composed of fast twitch muscle fibers which means that short and explosive workouts yield that best results. Doing countless reps for the core muscles does not give you the results that you are looking for so the rep range should be anywhere between 10 to 15 reps per set. Below are the top 3 exercises to get the midsection of your dreams.
Bicycle Exercise.
Bicycle exercise is one of the most effective exercises for hitting the rectus abdominus and oblique muscles. In order to perform this exercise properly, you need to lie down straight by placing your hands behind the head. Bring your right knee in to the left part of your chest and lift your left shoulder blade off the floor at the same time. Do the same movement with your left knee and right shoulder blade.
Side Planks.
This exercise is best for training the sides of your waist. You need lie down on your right side in a way that your body is resting on your right forearm with your left hand on your hips. During this exercise, you need to keep your body in the air by keeping it in straight line from your shoulder to your feet. Hold this movement for about 60 seconds on each side for best results.
Leg Raises.
This exercise is best for training the lower portion of your core. In order to perform this exercise properly, you need to lie down on a bench with your back straight. Hold the bench from behind your neck and slowly bring your legs up in a straight line until they are completely perpendicular to the floor and then bring them down. Repeat this movement about 15 times in every set.
Water for Weight Loss.
It is a proven fact that water can play a vital role in the weight loss process. This factor is often overlooked by the people while trying to lose weight. If you are taking proper diet and exercising regularly and still not losing weight than chances are that you are not drinking enough water. Water has several benefits for our health and in this article you will learn how water helps us in the weight loss process.
Bodybuilding for Diabetics.
Weight training has countless benefits for your health. It not only makes your physique more appealing but it can also play a vital role in the prevention of many diseases. Weight training is recommended by doctors and experts to heart patients, people with joint problems and even the people suffering from diabetes. In this article you will learn how weight training helps the diabetics.
2 Tips for Bigger Arms.
If you have been lifting weights for a while than chances are that you might have been asked a number of times to flex your biceps in order to show your hard work. People will never ask you to show them your lats, thighs or chest; the muscles that grab all the attention are that of arms. Walk in to any gym in your area and you will definitely find a lot of motivated beginners hitting their arms and spending countless hours in the gym in order to make them grow. Unfortunately, most of them fail to get any significant growth because of the wrong approach. In this article, you will find 2 very useful tips for making your arms pop out of your sleeves.
