Truly Huge Fitness Tips
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     Fitness Tips For 6/24/2009

Core Abdominal Training

Abdominal muscles, unlike other muscle groups, can be worked every 
day. The problem is that they’re one of the easiest muscle groups 
to train incorrectly, so to overtrain them wrong is a common 

Start with your body correctly aligned:

Lie on your back, with hips neutral (no over-arched backs or 
curled-under tailbones);

Knees bent, feet flat on the ground;

Your navel pulled back toward your spine and up toward your ribcage;

Breathe deeply and evenly.

Think of your abdominal cavity as one long muscle group, not in 
terms of "upper" and "lower" abs. The goal is to extend and 
strengthen the muscle fibers from your pelvic bone all the way 
up to your rib cage.

To set your abs properly before you begin, cough a couple of times. 
See how that contraction feels? It encompasses all of your abdominal
muscles and shows your mind how a proper contraction should feel. 
Your muscle fibers have memory, so doing it properly from the 
beginning will ensure proper form forever.

Now this time, cough again, but hold the contraction in your muscles 
and continue breathing deeply. Concentrate on tightening your abs 
from just above your bladder and extend up through your middle 
stomach almost to your breastbone. Hold it, and now your abdominal 
muscles are properly set to begin the exercise correctly. (Feel your 
stomach with your hands. It should feel more solid. Put your hands 
around your waist. It should be drawn in a little and feel 
significantly tighter.)

Begin the exercise by lifting your feet slowly one at a time, in a 
march-like movement, from the floor up until your knee is above your 
hip. The angle at your knee should stay the same throughout the 
movement (120 degrees). Lower your leg slowly all the way to the 
floor before you repeat with the other leg. Keep your lower back 
neutral and your abdominal muscles lengthened and contracted the 
full motion. Work up to 40 repetitions on each side.

This exercise will train your abs inward, nurturing a smaller 
waistline. Incorrect ab training sometimes causes your stomach to 
bulge unnaturally.

Balance your abs with the muscles in your lower back using the 
following exercise:

Lie face-down on the ground. Stretch your arms over your head. 
Lift your left arm and right leg simultaneously 3 inches off 
the ground. Keep your leg locked at the knee and your hip bones 
touching the ground. Repeat with your right arm and left leg. 
Do 15 repetitions on each side.

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Neither trulyhuge.com 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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