Raphael Calzadilla Special For eFitness
“Excuse me waiter! A pizza and a beer please.” There you proudly sit in your favourite spot to eat, feeling absolutely great about the tighter gut you’ve developed!
So, you think Raphael has gone off the “deep end?” Doesn’t sound like pizza, beer and tighter gut belong in the same sentence, does it? I have good news for you! They do! I’m not suggesting you eat an entire pizza and drink 5 beers 5 nights a week. I just want you to know that you can have a tighter tum and still have a life!
I have designed the 10-minute Tight Abs routine to help you achieve a tighter, harder mid-section. It’s not about attaining ripped abs, but more about a tighter, harder stomach that appears flatter. A look that will make you feel confident in and out of clothes.
I prefer to adopt a real world approach. Why give up all areas of pleasure in your life? Unless you are competing in a bodybuilding show, why not have firm, tighter abs without massive amounts of self-sacrifice?
The routine I’ve designed is very quick. It should take about 10 minutes to complete. I designed the routine with a very specific strategy in mind. Most ab routines have you performing “ab crunches” until your eyes pop out. There is usually no respect for anatomy or how to efficiently group exercises. The Tight Gut routine is designed to work the most critical aspects of your abs in the beginning of the routine, and works from the inside out.
The Tight Abs program will focus on four key areas: The transversus, lower abs, upper abs and oblique muscles. Just four exercises! Perform as many reps as possible for each exercise and immediately move to the next one. After completing one cycle (all four exercises), rest for 60 seconds and once again perform all the exercises in succession.
1. AB VACUUM (transversus) In a seated position, exhale all the air from your lungs. After completely exhaling, pull the abdomen inward and hold for 30 seconds.
Continue to breathe lightly through your nostrils but make sure you are pulling your abs in as if you are attempting to make your abs and back touch.
This is one of the most effective exercises for flattening your stomach!
2. REVERSE AB CURL (lower abs) Lie on the floor with your back relaxed and your hands on the floor by your hips. Keep the upper back pressed into the floor throughout the exercise.
Contracting your abs, raise your butt and gently roll your hips off the floor toward the ceiling, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. You won’t need to lift your hips very high to activate the lower abs. Just a couple of inches will work.
Slowly return to the starting position. Exhale while lifting your hips. Inhale while returning to the starting position.
3. AB CRUNCH (upper abs) Lie on a mat on your back. Make sure that your lower back is relaxed against the mat during this exercise. Bend your knees until your legs are at a 45 degree angle. Keep both feet on the floor. Place both hands behind your head.
Contracting the upper abs, raise your head and upper torso off the floor until your shoulders are slightly lifted. Slowly return to the starting position stopping just short of your head touching the floor.
Exhale as you contract the abs. Inhale while returning to the starting position. Keep your eyes focused on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.
4. OBLIQUE SIT UP Lie on the floor with your knees bent to the right side. Place your hands lightly behind your head. Your hands should not be used to lift the head or assist in the movement.
Contracting the obliques, lift your shoulders off the floor toward the left side until your obliques fully contract. Slowly return to the starting position stopping just short of your shoulders touching the floor.
After completing the set on one side, repeat on the other. Exhale while contracting the obliques. Inhale while returning to the starting position. Be sure to keep your head and neck relaxed. Keep your eyes focused on the ceiling to avoid leading with your chin.
That’s it, in 10 minutes flat! Perform this routine 2-3 times a week on alternate days. Within 2-3 weeks, you will experience a tighter gut that feels flatter! Keep your nutrition as healthy as you can, enjoy a slice of pizza and a beer on occasion and it will work for you!
Thanks to tescodiets.com who have provided this article.