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     Fitness Tips For 2/8/2012

Core Strengthening Exercises

Strengthening your Core

Compared to the caveman that we have learned from in the history 
books, we have become a very lazy society.  And if you think about
it, we are a society that is completely obsessed with our bodies 
and the way we look and dress and feel, but we do not even realize
how badly we are killing ourselves!
If you think about it, and refer back to the times when the cavemen
did roam the Earth, we are not even close to being in the same shape
as the cavemen were.  That is because we sit at desks all day, or 
sit in front of the television every weekend.  We have technology at
our disposal and we use it to our advantage to become even lazier 
than we were 50 years ago!  Cavemen back in the day actually had to 
fight to survive.  They had to hunt, and kill their own food, they 
had to come up with ways to keep warm, and basically stay alive.
So, when it comes to being healthy, and living a better life, what
are people talking about when they talk about "training your inner 
core"?  And when they start talking about cavemen, what are they 
referring to exactly, and what does it have to do with you?  Think 
about, like we talked about earlier, cavemen had to fight for 
survival; this included hunting their food, their clothing, and 
their living situations.  It is not like a caveman could just walk 
on down the street to the local market to pick up a few steaks to 
throw on the barbeque.  These cavemen did a lot of running, climbing
as well as lifting, pushing, and pulling.  It did not matter what
they had to do to survive, they accomplished it.
So, if you think about it and compare and contrast between caveman 
times and our current times, we look like a bunch of lazy slobs, and
because of the jobs that we do, and the convenience of everything 
around us, many of us do not live very active lives.  Most of us go 
to work, and sit at a desk all day, five times a week, and when we 
come home, we eat our dinner, and sit on the couch in front of the 
television.  We use our jobs as an excuse not to get out there and 
go for a run, or take the dog out for a walk.  Not only are our 
jobs an excuse, our parents are as well, because they never 
instilled that aspect into us while we were growing up.
Think of your body's core, as your power plant, where all of 
your energy comes from.  If that power plant fails, and runs out 
of energy, how are you going to be able to live?  You will 
accurately fall apart from the inside.  And think about it this 
way, not only are your core muscles important, all of the organs 
that help to keep you alive like your heart, spine, liver, kidneys,
and lungs are all located within your core area.  By building a 
strong core, you are building a stronger body that will enable you
to live longer, and be freer throughout your life!  

Core Strengthening Exercises

Abdominal Crunch - Lay on your back, with your knees bent and your
hands crossed on your chest. Slowly raise up crunching your abs and
pressing your lower back to the floor. Slowly lower back down and 
repeat for reps.

Leg Raises - Lie flat on your back, with your arms at your sides.
While keeping your legs together and straight, slowly lift them 
upward until they are straight up. Slowly lower them back down and
repeat for reps.
Side Crunch - Lay on your back with your legs to one side and your 
knees bent. Slowly lift your upped back up off the floor. Hold the
side crunched position for a second and then slowly lower them back
down and repeat for reps. Rest for a minute and then do your other 

Side Leg Raise - Lay on your side, with one arm bent to rest your 
head on. While keeping both legs straight, lift your upper leg, 
hold for a second and then slowly lower down and repeat for reps. 
Rest for a minute and then do your other side.

Hyperextensions - Lay face down on the hyperextension bench, 
and put your ankles under the pads. Cross your arms on your chest
or behind your head and slowly bend forward at the waist as far as
you can go without rounding your back, and then slowly come back
up to the starting position and repeat for reps. 

Reverse Hyperextensions - Lay face down on the reverse 
hyperextension machine, so that your hips are right at the edge
and your legs hanging down. While keeping your legs straight lift 
them up until even with your body, then slowly lower down and 
repeat for reps.

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Core Strengthening Exercises

Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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