The AbSmart Fitness Plan: The Proven Workout to Lose Inches and Strengthen Your Core Without Straining Your Back
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A smarter, safer way to trim your waistline--without pain, injury, and all those crunches!
As a chiropractic physician, Adam Weiss understands that traditional ab exercises can cause back pain, strain muscles, and can even cause misalignment. That’s why he created a truly safe, and amazingly effective, routine for slimming your waist--without the risk of pain or injury. His revolutionary approach targets and strengthens your core muscles using a unique combination of muscle stretches, dynamic exercises, and dietary advice. It’s safe. It’s smart. And it works.
“I love The AbSmart Fitness Plan. Having neck and back problems I find the exercises easy and safe for me to do. But more than that is the great information Dr. Weiss includes on nutrition. He brings together the knowledge of not only how to exercise properly, but how to nourish your body to get optimal results.”
--Brenda Watson, CNC, Author of The Fiber35 Diet
lying on your back with your knees bent and your feet together on the floor. Place your outstretched arms above and in front of your hips. 2. Bend your leg, pulling your left knee toward your chest. Hold this position as you raise your upper body slightly off the floor. 4.9a Leg Presses 4.9b Leg Presses 4.9c Leg Presses 3. Bring your arms up and forward as you press your left leg out straight in front of you. As you move, try to reach for your left foot with your hands. 4.
Push-Up Bridges Muscles emphasized: Upper abdominals and obliques This is a more advanced version of the previous exercise. Before you progress to this exercise, make sure you can perform side elbow bridges equally well on both sides of your body. 1. Begin by lying on your left side while resting on your left forearm at shoulder height, with straight legs resting on the floor. 2. Raise your right arm straight up toward the ceiling. 3. Raise your body by pushing with your left hand until
Ho Hos or chocolate kisses). Yes, these items may require some planning ahead. Some might even require refrigeration or special containers. But they are fast, simple, and easy. Most take less than five minutes to prepare. You'll also be thankful that you've saved yourself some cash that normally goes to vending machines or convenience stores. Your body will be grateful as well. The benefits of health far outweigh the costs. Curb Your Evening Eating Do you eat mindlessly more at work or
at home? Using your food log, follow a week's worth of eating. Look at what you have eaten, and mark which meal had protein, fats, carbohydrates, and the most calories. For many people, the hardest habits to change include eating a lot of food after dinner. The effect of eating late at night is that you are overloading your GI system with calories but not moving your body afterward, thus slowing your metabolism in the process. Ask yourself the following questions: • How many meals or snacks did
lower back. Using a machine might be easier, and it might reduce your workout time, but will it give you the results you are really after? In the following chapters, I will show you how to exercise your midsection smarter for better results. * * * YOUR MIDSECTION ANATOMY By understanding how each abdominal muscle functions, you'll be able to exercise your waistline more efficiently. The muscle groups in your midsection are composed of four major and interacting muscles: • Rectus