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#1 ctivating the Transverse Abdominus. This is a basic ecixrese that involves pulling your belly button towards the spine. This can be more difficult than it sounds, because many people are not used to using this muscle and try to use other muscles during the ecixrese. Activating the transverse abdominus will help spinal stability, both during daily living and during ecixreses that stress the muscles around the spine. Here are the key points:* Perform the ecixrese lying face down on the floor or on your hands and knees. The kneeling version makes it easier to feel your belly button being pulled in. Lying flat on the ground makes it easier to feel if you are using other muscles.* Pull your belly button in as much as you can just using the lower abdominal muscles. Try to relax throughout the rest of your body.* Hold the contraction until you cannot feel it anymore or you start feeling other muscles contracting more.* If this is difficult, just start with holding the contraction for 10 seconds. This can be repeated up to 10 times. When this becomes easier, increase the time of the contraction. The combined time of the contractions does not need to exceed 2 minutes. When you can hold a single contraction for 1.5 to 2 minutes, you have enough strength and endurance to move on to more difficult ecixreses. 2# Flattening the lower back against the floor. This is another basic ecixrese that is necessary to learn before performing more advanced ecixreses. This ecixrese helps to strengthen and build endurance in muscles that support and protect the low back from injury. Here is what to do:* Start lying on your back with your knees bent and your feet flat on the ground. Try to relax as much as possible. There should be a small space under your lower back from the natural curve in the spine.* Activate your lower abdominals to flatten your lower back until the space decreases and you feel pressure against the floor.* Some pelvic rotation will occur for the back to flatten completely, but make sure to use the abdominal muscles to create this motion. The legs should stay as relaxed as possible and not be used to create the pelvic rotation.* Start by holding this contraction for 10 seconds and follow the same progression as in Exercise 1.* Work to improve your ability to take deep breaths while maintaining the contraction of the lower abdominal muscles.* Performing this ecixrese properly is a prerequisite for Exercise 3. 3# Abdominal Leg Lowering. This ecixrese uses controlled movement of the leg(s) to increase the demand on the lower abdominal muscles.* Begin in the same position as in Exercise 2.* Keep your lower abdominals tight and your back flat throughout the ecixrese. There are 4 variations (see below), all of which involve moving one or both legs while keeping your abdominals tight. If you stop feeling tightness in your abdominal muscles or feel any pain in your lower back, stop the ecixrese.* If your lower back starts to arch while you lower your leg, stop lowering your leg and raise it back up. Arching in the lower back is a sign that the lower abdominal muscles are not strong enough to perform the ecixrese at that position. The lower your leg gets to the ground, the higher the demand becomes on the abdominal muscles.* There are four basic difficulty levels of this ecixrese:1. Single-leg lowering with a bent leg: During this ecixrese, one leg is kept on the ground and the other leg is kept in a bent position throughout the ecixrese. The leg that moves should start with the thigh perpendicular to the ground. Lower the leg until the foot almost touches the floor. Raise the leg back to the starting position and repeat. Perform this ecixrese with both legs.2. Single-leg lowering with a straight leg: The same ecixrese as above, except the leg that is moving will be kept straight instead of being bent. This creates an increased demand on the lower abdominals.3. Double-leg lowering with bent legs: This is a more difficult variation where both legs will move at the same time and follow the same technique as the first variation of this ecixrese. When one leg is on the ground, the lower back is more stabilized. With both legs off the ground, the lower abdominals must do the work that the leg on the ground was previously doing. This further increases the demand on the abdominal muscles.4. Double-leg lowering with straight legs: This is the same as the third variation, except the legs are straight instead of bent. This is by far the most difficult variation. If your lower abdominals are not strong enough, this ecixrese can cause back pain. Start off with smaller movements; as your muscles get stronger, your legs will get closer to the floor.* Each of these ecixreses can be performed for 2-3 sets of 10-15 reps each.* Ankle weights can be added to any of the variations to make them more difficult 4# The Plank. This ecixrese is good for developing overall core stability, working the lower and upper abdominals and lower back muscles all at the same time.* If you feel pain or excessive tightness in the lower back, stop the ecixrese. This means some of your muscles are not strong enough or too tired to perform the ecixrese correctly. In this case, build up your strength and endurance on the previous ecixreses until your muscles can perform this ecixrese correctly. Improving your back flexibility may also be beneficial.* Start lying on the floor with your elbows on the ground and your shoulders directly above your elbows. Your feet should be in the same position as if you were doing push-ups.* Activate your abdominal muscles and lift your body off the ground (keeping your belly button pulled in towards your spine). Try to stay as straight as possible from your legs to your shoulders, while your forearms and feet support your bodyweight.* Hold this position as long as you can while maintaining good form and the contraction in your abdominals.* Perform 1-3 sets and focus on increasing your endurance over time.* When you can perform this ecixrese for more than 1.5-2 minutes at a time, you can increase the difficulty by lifting one foot slightly off the ground. This will also increase the demand of the leg that is still on the ground. Alternate legs between sets.Step55. Hanging Leg Raise. This is an advanced lower abdominal ecixrese that is frequently performed incorrectly. This ecixrese also requires additional equipment, such as a sturdy bar that you can hang from. If you want to maximize lower abdominal activation, follow these tips:* This ecixrese requires a significant amount of upper-body strength, because the hands and arms must support your bodyweight.* Grab onto a bar above your head and hang as still as possible. Then bring your legs up until your thighs are about parallel with the ground and your knees are bent about 90 degrees. This is the starting position for the ecixrese.* Contract your lower abdominals and pull your legs closer to your chest, without excessive rounding of the lower back. This ecixrese has a small range of motion, but if done correctly, is very challenging for the lower abdominals.* Return your legs to the starting position. You may let your legs go somewhat lower than the starting position if you are able to maintain the contraction in your abdominals and prevent your lower back from arching. The lower back should stay flat just as in the floor ecixreses.* Do not swing or use momentum to help raise your legs. Swinging is the most common sign that you may be cheating or using muscles other than the abdominals. This should be a very controlled movement and you should focus on feeling the lower abdominals pulling the legs up instead of trying to jerk your legs up.* Do not straighten your legs toward the ground between repetitions keep your knees bent. Straightening your legs (perpendicular to the floor) changes the ecixrese so the emphasis is on the hip flexors instead of the lower abdominals.* To increase difficulty, perform the ecixrese with straight legs (starting with your whole leg parallel to the floor) or add ankle weights.If performed correctly, these ecixreses (especially the first four) will build a solid foundation of lower abdominal strength, endurance, and function. They will also go a long way towards preventing lower back problems. Of course these ecixreses will tone the muscles and make them look better as well, but your nutritional habits and ecixrese program will have the most impact on how good your abdominals look.
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Consume 5-6 small foods a day. By consuming small meals about each three hours your stcomah weight will shrink producing it a lot simpler to determine your ab muscles. Just make sure they consist of healthy, natural meals like lean meats, fruits, veggies, beans, and nuts. You can have about 3 cheat foods each week as long as you stay loyal to your eating routines.
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I loved the movie. I giggled thru it as the one liners were great. Characters were great but above all there is a message about environment issues, over fishing,keeping animals cooped up in zoos and more. The thing that bothered me in parts was the terrible continuity which shouldnt have ever happened. One part in the movie Mumbles is being harassed by Vulture like Birds and he holds his own but he is so tiny and he is trying to survive rather than being eaten and he falls into a crevice of Ice. He is crying, cold and hasnt a clue how to get out of there b/c he cant fly either and he hasnt learnt what to do. Even a child in front of me said ew how is he going to get out of there? Well it cut to another scene which has nothing to do with the scene in which he is stranded. The miracles of celluloid. I didnt like that and neither did the very young girl who declared in a way that she thought it was a rip off that she wasnt told how he got out of this deep icy crevace. All in all I liked the message it delivered and of course I loved Steve Irwin who was the Lion Seal who spoke. A great childrens movie I guess but even so there is a bit of scariness in there but it might have sailed over their heads. Wonderful, colour and animation and you get to realize just how precious Penguins are and what is involved in delivering them etc. I loved it and its a happy movie that would get you toe tapping and singing. I loved the mexican Penguin oh he was so cute as was the other aussie Magda Szubranski. If you didnt get the point then you really need to see it over again with the environmental issues.
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