How to Lose weight with Home Exercise Machine
How to get the perfect core workout
Most people spend way too much time on their core workout. The core muscles really only need five minutes of intense exercise, three to four days a week. This makes it very easy for busy people to fit in a good core workout without a lot of extra time. There really is no excuse for not being able to work your core.
It is fitting that it is easy for busy people to work their core because busy people benefit the most from a strong core. A strong core helps to stabilize the body and gives you better balance. A strong core also helps the improve posture and prevent injuries when doing physically draining things. Also, a core workout can be done anywhere, even in the office.
How To Get Muscles in a Core Workout
The muscles in the core consist of more than just the lower abdominals that are in the lower stomach area where many have that hard to get rid of pooch. There are also the upper abdominal muscles which are the higher section of the six pack. There are the obliques, which are the side of the stomach that help your bend and twist, and the back is also considered part of the core, mainly the lower back called the erector spinae. Under all these muscles are little fibers that intertwine and hold everything together. For women, the pelvic floor is also an important muscle to strengthen.
When you effectively work all these muscles in the core, the final result is a tight, skinny waist. A good core workout for busy people is quick and effective and includes moves that work each muscle in the core. It will also be very aerobic to help to burn the fat that is burying the core muscles. A good way to do this is to create circuits of aerobic and core strengthening exercises.
Yoga Inspired Core Workout Explained
Boat Pose - Create a "V" with your body using your abdominal muscles to hold your torso and legs off the floor. Take quick shallow breaths and hold this position for 30 seconds.
Double Leg Circles - lie on your back and place your palms on the ground under your butt to support your lower back. Bring your legs off the floor and make wide circles in the air never letting them rest on the ground. Do this clockwise and counter-clockwise for 20 seconds each.
Pilates Inspired Core Workout Explained
The Roll Up - To perform this move lie flat on your back with your arms extended over your head. Slowly bring your arms in front of you, bring your chest off the floor and roll up until your torso is perpendicular to the floor. Reverse back down to the floor slowly. Repeat desired amount of repetitions.
Single Leg Stretch - Lie on your back with your legs extended. Bring one leg up and grab it with both hands, pulling it in to the body for a stretch. As you lower that leg back down to the floor bring the other leg up for the same stretching movement. Keep alternating legs for the stretch and make sure to breathe
The Workout Routine Woman's Best Friend
What is the Workout Routine woman's best friend? Well, that would be the perfect workout routine, of course! When you get into a workout routine, doing the same thing day in and day out, it can start to get boring, and ineffective.
Think about it. If you were to do the same thing in your profession, there would be no growth, no change. You would be heading in a straight line, when you really want to go in an incline. Well, it is the same for exercising. When you start to exercise you way see improvement for a while but if you keep with the same workout routine, you will start to go in that dreaded straight line. A workout routine woman should be able to change her routine to create an incline in her fitness. So really the workout routine woman's best friend is a perfect, adaptable workout routine.
Workout Routine - Woman's Perfect Routine
The perfect routine for a woman has three characteristics. It should be enjoyable, realistic, and effective. Let's talk about how a Workout Routine would meet these three criteria's.
Enjoyable- If you start a workout routine that you don't enjoy, chances are you won't keep it your workout routine for long. Doing something because someone told you it is the best exercise is not necessarily the best way to go. You have to find the right exercise for you. Find your groove, so to speak. Of course, you do have to take into consideration whether this exercise is going to get you where you want to go. You might enjoy long walks around your neighborhood but will these walks get you a nice slim body? Only if you are carrying a bid load the whole way. The right workout routine would be challenging and keep you mentally engaged. It all depends on what kind of workout routine woman you are. Maybe, in fact, you aren't a workout routine woman at all! Maybe you like to keep things spontaneous. That's okay, too, as long as you make sure that spontaneity happens almost every day!
Realistic- A good workout routine is realistic. What do I mean by realistic? Don't set yourself up for failure. Take into account where you are now and where you want to be in the future. Right now you may only handle 30 minutes of cardiovascular exercise. That's commendable. If you want to be able to do an hour of cardio every day, don't plan for that now. Work up to it. Increase the time of each exercise by a minute every day. In a month, you'll have doubled your aerobic capacity. That is a good improvement. If you set your goals too high, you won't reach them, and that evil little thing called discouragement will be getting you down and might even sabotage your workout routine. It is crucial that a workout routine woman make her workout routine achievable.
Effective- There is a flip side to being unrealistic in your goals. You could be selling yourself short. Could you push yourself a little harder? A workout routine woman should examine her workouts every now and then to see if they need a little spicing up. This could make a big difference in maintaining that incline we talked about earlier.
Don't Forget Nutrition
You could be meeting all three of the criteria mentioned above but if you don't watch what you eat, your workouts will be in vain. So let's change it one more time. The workout routine woman's best friend is a perfect, adaptable workout routine along with healthy eating!
Your Core Workout - What to Include
People go back and forth on what is the best core workout. Some people spend over 30 minutes a day just working on their abs. This type of obsessive working on those muscles will create the opposite effect that women are wanting for their stomach. This will increase the size of the muscles in the stomach and actually make your waist look bigger. What you should really do is tone the muscles you have for your core workout. This will help to tighten your waist and keep your body long and lean.
The Muscles Worked in a Core Workout
For an effective core workout, you must work all the muscles of the core. The core is made up of not just the abdominal muscles, the upper, lower, and side, but also the back and internal muscle fibers as well.
A good core workout will include moves on the floor that bring the chest up and also moves that bring the legs up to work both the upper and lower abdominal muscles. Diagonal motions will work the side muscles. A good exercise move for the side muscles is the bicycle. You can also do crunches to the side.
The plank and plank variations are great moves for all the little fibers that hold the big muscles together. Balancing moves are also a great addition to your core workout. Balancing moves force you to contract your core muscles to hold your body from falling. This is usually done by the limbs but when you take them out of the picture, the abdominal and back muscles take over.
The back plays an important role in keeping your looking slim. It isn't easy to see but a strong back helps to keep your spine aligned and erect, making you stand up long and tall. It also helps to pull the abdominal muscles in and some of the back muscles wrap around to the front and when toned in a core workout, can be a contributing factor to a tiny waist. Good exercises for the back include the superman and good mornings.
It is also important to remember that not all core exercises have to be done on the floor. There are many that can be done standing up and these types of exercises engage many other muscles of the body as well.
Good Examples of a Core Workout
To incorporate all the muscles in your core into your core workout, you should make sure that you include an exercise or two for each muscle group. Here are a few sample core workouts for you to see what a good core workout looks like:
Example Number One:
3 reps of 10 supermans
2 reps of 20 woodchops(10 each side)
3 reps of 16 bicycles
3 reps of 12 reverse crunches
3 reps of 16 crunches
1 minute of balancing yoga moves
Example Number Two:
3 reps of 10 good mornings
3 reps of 10 twisting V-Sits
3 reps of 10 regular V-Sits
2 reps of 30 second plank
3 reps of 16 crunches
2 reps of 20 steam engines(10 each side)