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A brief anatomy lesson: the core muscles are the 4 abdominal muscles, and the pelvic floor muscles.
Anatomy photos courtesy of Active Release Techniques, LLC.
I am sure you have heard of the rectus (the 8-pack) and the obliques, but not the Transverse Abdomins or the Pelvic floor (not shown).
While the rectus is the muscle that's easiest to see, the rest of the abdominals are harder to see. But in terms of function, they're more important. Here are some of their more critical jobs:
Function of the obliques — twisting and transferring power during throws, punches, ski turns, etc. Function of the transversus &mdash brace and stabilize the spine as well as the internal organs. This muscle determines your waist size. Function of the pelvic floor and to support the abdominal organs, stabilize the spine.
1 great tip is to power breathe.. Power Breathing Breathing — Inhale into your belly, purse your lips and exhale forcefully. At the same time contract your Kegel muscles (bathroom muscles). Practice a few times until you get the hang of it. This simple little drill teaches you how to recruit your transversus muscles and the pelvic floor muscles. Relax your abdomen Slowly breathe into your belly Forcefully exhale
Another great tip... Windmill exercises.. The windmill comes from the kettlebell world. It powerfully works the oblique muscles, as well as the Transversus.
Lock a kettlebell or dumbbell out overhead. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Keeping this kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Try to keep that back leg straight. Lower yourself until your free hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position.
Do sit ups Turkish style...The Turkish sit-up works all of the ab muscles and coordinates them with the shoulder girdle.
Lie on your back and use two hands to position a kettlebell to the lockout position of one arm. We'll use the left side as an example. Keep the bell locked out at all times. Bend your knee so that your left foot is flat on the floor. Plant that foot into the floor and roll onto your right triceps. Keep rolling until your hand touches the floor. Use your right hand and ab muscles to sit up. Slowly reverse the motion to finish the rep.
And of course the old school crunches never hurt.. Power Breathing + the Classic Crunch (if you must) Inhale into your belly, and forcefully exhale wile crunching up. Time the effort so the two things happen simultaneously (the crunch should take as long as the breath). Inhale on the way down.
Natasha Poly in 'Couture by Night' Photographed by Karl Lagerfeld Scanned by carla-a - Numéro #116 September 2010
Born: 12 July 1985 Where: Perm, Russia Height: 178 cm Bust: 83 cm Waist: 59 cm Hips: 88 cm Eye color: Green Hair color: Dark Blonde
Freja Beha Erichsen in 'Néo Belphégor' Photographed by Mikael Jansson Scanned by carla-a - Vogue Paris September 2010
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