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WEIGHT MANAGEMENT #24: #7 CORE MUSCLES- I usually finish my exercise session with exercises for the Core including the classic sit-up with a soft rubber ball placed behind the lower back. Lifting your legs bent forward into a “table top” position while doing sit-ups will work the lower Abs and hips. Turning from side to side with a Medicine ball will train the transverse abdominal muscles and turning to one side and then the other while doing the classic sit-up will work the oblique abdominals. The Abs and lower back work together, but you want to protect the small muscles of the lower back by pushing your back into the floor as you do your sit-ups in the table top position or placing a soft rubber ball behind the lower back with the classic sit-up. Keep your back straight (not hunched over) and lift looking up at the ceiling. The Abs include four different muscle groups not just the famous “six pack” or Rectus Abdominis, so do a number of different exercises for 12 to 20 reps. These muscles need lots of work. The Plank exercise shown on the slide is performed with the Abs tight, and it takes practice to breathe with your diaphragm while keeping your Abs tight. Start with a 15 to 30 second hold, and work up to 1 minute. At the end of your session be sure you are well-hydrated with your Sports Drink and then have a Protein-Rich Shake within 30 minutes to 1 hour. This concludes the exercise portion of Weight Management Basics. In the next series of posts, I am going to cover basics of Coaching – so stay tuned!! #drdavidheber #core #abs to learn more go to www.drdavidheber.com and www.herbalifenutritioninstitute.com and read PERSONALIZED NUTRITION AND TRANSFORMATION available on Amazon.com for $5.49

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Categories: Nutrition

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