Abs

How long can we argue about the number of cubes in the abdominal muscle -- are there four on each side or just three? And who said that they have to be symmetrical? Tendon partitions, which cross the abdominal muscle and create several segments, can be unsymmetrical from the middle line.

Let’s have a small review in anatomy. The straight abdominal muscle originates from the ribs and is attached to the pubis bone. It has three or four cross-line partitions: two above navel, one at the navel, and one below the navel. Some people don’t have the lower partition, so they have three cubes on each side instead of four; this is referred to as a six-pack. A seven-pack is also possible when only one side has lower cross-line partitions.

Thank God people have “cubes” and not “triangles”, because triangles are harder to train. The upper cubes are the easiest ones to train because most of the exercises (like crunches and other lifts of the upper body) train these muscles. They are usually referred to as the “upper abs”. The “lower abs” are much harder to train because the range of exercises for these muscles are quite specific; simple leg lifts are not enough. Some of these lifts can even do more harm than good, especially on the back.

In order to increase the effectiveness of lower abdominal exercises, you should limit leg motion and concentrate on the movement of the pelvis. Try to recall if you do lower abdominal exercises or not. If nothing comes to mind, then we are here to help you!

Today we suggest exercises designed to make your abs stronger, especially your lower abs. You will need a medium size fitness-ball for this exercise.

1. While lying on the floor, put your legs on the ball and try to hold it by pressing with your hips and shins. Lift the ball while keeping your loins on the floor
2. Exhale and pull your knees towards your chest, completely pressing the hips to the body. As a result of this motion, your hips and buttocks will lift from the floor and your pelvis will move towards your shoulders; this is the work of the lower abs. Your upper abs do some work in this movement as well.
3. Next, inhale and slowly put your buttocks down while keeping the ball in the air. When putting your buttocks down it is important to keep the loins on the floor, otherwise excess pressure gets placed on your back. Also be attentive to your pace during the exercise -- if you do the lifting fast and jerky, your loins can lift from the floor and all the pressure will be placed on your shoulder blades. This exercise is quite difficult if done correctly, so limit yourself to 2-3 sets of 15-20 repetitions.

By the way, doing reverse squeezes with a ball is easier if you wear shorts which don’t let the ball slip. It is very hard to hold the ball in stretchy clothes.

We are sure that this exercise will make you sweat, and make you smile, because the ball will continuously try to slip away from you. All your efforts will not come in vain, however, because you will get nice, toned abs. Don’t forget about the importance of anaerobic activities and low fat, low-carbohydrate diets. Good luck!

Beloved buttocks

There is no use in arguing about the part of the body that women train the most. It goes without saying that it is the buttocks. They seem to be at either one of two stages – naturally in shape, or in need of training.

Fitness is not the easiest way to build a round set of buttocks, but it is surely the most effective and safe way from a healthy point-of-view. Besides, the results are worth the extra effort.

Don’t forget to get yourself properly prepared before starting any types of exercise: finish all domestic work, get mentally tuned-up, choose the appropriate music, and do a warm-up.

Exercise 1

Lay on your back with your arms along your body. Your legs should be bent at the knees and your feet should be on a fitness ball.

Start the exercise by lifting your pelvis. When your reach the maximum height, you should flex your buttocks. Try to lift your pelvis to a level where it forms one line with your back and hips. After reaching a comfortable height, exhale and return to the starting position.

If you want to make the exercise more difficult, then pull the ball towards your buttocks after you have lifted your pelvis. This will work the muscles in the back part of your hip. Try to keep pelvis still during this portion of the exercise. You should ideally complete 10-15 lifts, or until you feel a “burning” sensation in your muscles.

It will be very hard to keep the ball under your feet during the exercise,