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September 24, 2006
Build Strong Ripped Abs With Core Fitness Training
Build Strong Ripped Abs With Core Fitness Training
by Bryan Ashbaugh
Core stability training works the muscles of the trunk,
including the abs and back, as well as the hip musculature.
Your core is the origin of movement and must be stable and
strong to protect your spine and internal structures from
injury while also giving you the ability to enhance
performance. You can improve posture, balance, and create a
solid foundation for increased strength and power.
Use a draw-in technique when performing these exercises. This
means to draw in your navel toward you spine and hold tight,
while maintaining a rhythmic breathing pattern. Use these
exercises to supplement to your program. They are most
effective in helping you reach your fitness and weight loss
goals when combined with a complete body weight training and
cardiovascular program and a healthy diet. At
liveleantoday.com, our personal trainers will incorporate these
exercises into a complete health and fitness program to help you
reach your goals.
Level 1 exercises (beginners)
Quadruped
Begin on your hands and knees with your abdomen drawn in and
tightened and your head in alignment with your torso (do not
look up or let your head drop). Keeping your head and neck
aligned, slowly raise one arm, thumb up straight in front of
you, and the opposite leg, straight out with your toe pointed
until your arm, torso and leg form a straight line. Hold for
1-2 seconds and then return to the original position. Repeat
with alternate arm and leg.
Floor Prone Cobra
Lay face down on the floor with your arms at your sides, palms
up. Draw your abdominals inward and tighten. Keeping your chin
tucked, and without using your arms for support, raise your
chest off of the ground. Hold and slowly return to the starting
position. Repeat as directed.
2 Leg Floor Bridge
Position yourself stomach down on the floor with your toes
pointed behind you, your elbows at your sides and your fists
clenched under your shoulders. Draw your abdominals inward and
tighten in one movement, lift yourself up and backwards so that
your body is supported on your forearms and your toes. Your
elbows should be directly beneath your shoulders. Keep your
back flat and your head in alignment (do not look up or let
your head drop). Hold as directed and then slowly lower
yourself back to the starting position. Repeat as directed.
Level 2 exercises (novice/advanced)
Ball Bridge
Begin seated on a stability ball with your feet flat on the
floor in front of you, shoulder width apart, toes pointed
forward. Walk yourself forward, letting the ball roll up your
back until the ball is positioned between your shoulder blades
and your buttocks are a few inches off of the floor. Drawing
your abdominals inward and tightening, raise your hips until
your knees, torso, shoulders and neck form a line that is
parallel to the floor. Hold for a moment and then slowly lower
to the starting position. Repeat as directed.
Ball Cobra
Kneeling in front of a stability ball, position yourself so
that the ball is under your abdomen; your arms are straight in
front of you, perpendicular to the floor, palms flat on the
floor; and your legs are straight out behind you, ankles flexed
and toes on the ground. Keeping your legs straight, bring your
arms up next to your sides, palms up, and then raise your chest
so that your legs and torso form a straight line. Hold for one
to two seconds and then lower your chest and return to the
starting position, palms flat on the floor.
Ball Pushup
Standing with a stability ball in front of you, bend at the
waist and place both hands on the ball, shoulder width apart,
thumbs pointed forward and fingers open for optimal stability
and arms straight. Draw your abdominals inward and tighten.
Step backwards with both feet until you are in a push up
position. (Note: your hips, shoulders, neck and head should
form a straight line and remain inline throughout the
exercise.) Bend your elbows to slowly lower body towards the
ball, going only as far as you can stay stable. Push yourself
back up to the starting position by extending your elbows and
contracting your chest.
Abdominal Bridge with Leg Lift
Position yourself stomach down on the floor with your toes
pointed behind you, your elbows at your sides and your fists
clenched under your shoulders. Draw your abdominals inward and
tighten. In one movement, lift yourself up and backwards so
that your body is supported on your forearms and your toes.
Your elbows should be directly beneath your shoulders Keep your
back flat and your head in alignment (do not look up or let your
head drop). Keeping all parts of your body in the same position,
lift one leg off the ground no more than 6 inches keeping your
leg straight. Hold as directed and then slowly lower yourself
back to the starting position. Repeat this exercise, lifting
the alternate leg.
Ball Shoulder Combo
Lay face down with a stability ball under your abdomen. Keep
your feet pointed down, legs completely straight, and abs
squeezed in. Your arms arm extended to the floor and your palms
flat. Slowly extend your arms straight out in front of you to a
superman position, continuously bring your arms back to 90
degrees so your body forms a T, then extend your arms fully
behind you in one motion. This movement will simulate a breast
stroke in swimming.
Pushups with Rotation
Kneel on the floor and place your hands on the floor in front
of you, with your right thumb and index finger almost touching
your left thumb and index finger to form a triangle. Draw your
abdominals inward and tighten Move into a push up position,
with body supported on your hands and toes, and your torso
parallel to the ground so that your hips and shoulders are on
an even plane. Keeping your torso parallel to the ground,
slowly bend your elbows lowering your body to the ground, and
then raise your body back to the starting push up position.
Keeping your right arm on the ground, rotate your body at your
left shoulder, reaching your left hand toward the ceiling.
Continue the rotation as far as you are capable while
maintaining balance. Reverse the motion to return your hand to
its starting position and repeat the exercise raising your
right hand. Repeat the exercise alternating sides as directed.
About The Author: Bryan Ashbaugh, MS Exercise and Sports
Science is CEO of LIVE, llc of http://www.liveleantoday.com
Visit Live Lean Today for more information on weight loss, core
fitness programs, optimal diets, and online personal trainer &
dietician services.
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Karate Tournament Listing
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Shiah Enterprise and Blue Dragons School of Mixed Martial Arts Grappling & Sparring Tournament - January 13-14, 2007 - Belfair, Washington
Shiah Enterprise and Blue Dragons School of Mixed Martial Arts is hosting a grappling and sparring tournament.
DATE: JAN. 13/14,2007
TIME: 8 A.M.
PLACE: 21 NE OLD BELFAIR HWY. BELFAIR, WA. 98528
CONTACT: RANDEE @ 360-275-0726 OR
STEVE @ 360-710-0886
Posted by Willie Crawford at 03:24 AM | Comments (0) | TrackBack
September 22, 2006
4th Annual Chicago Cup Championships - February 25th, 2007 - Chicago, Illinois
4th Annual Chicago Cup Championships
Sunday, February 25, 2007
Simeon High School (Large Gym)
8200 S. Vincennes - Chicago, IL 60620
Doors open at 9am - Tournament begins at 10am
Dr. Shorty Mills, Grand Master
708- 263-9540
shortmills@aol.com
Posted by Willie Crawford at 08:08 PM | Comments (0) | TrackBack
September 21, 2006
5th Annual Doug Vess Memorial - October 7th, 2006, Rocky Mount, Virginia
5th Annual Doug Vess Memorial
October 7th, 2006
Rocky Mount, VA
Contact: afkkick@yahoo.com
Posted by Willie Crawford at 04:07 PM | Comments (0) | TrackBack
Southern California Karate Classics - October 8th, 2006 - Monterey Park, California
Southern California Karate Classics
October 8th, 2006
Monterey Park, CA
Contact: sckarateclassics@hotmail.com
Website: http://www.sckarateclassics.com
Posted by Willie Crawford at 01:55 PM | Comments (0) | TrackBack
Diamond Nationals - October 6-7, 2006 - St. Paul, MN
Diamond Nationals
October 6-7, 2006
St Paul, MN
Contact: naska_lc@msn.com
Website: http://www.diamondnationals.com
Posted by Willie Crawford at 01:47 PM | Comments (0) | TrackBack
Samoan Classics - October 1st, 2006 - Pasadena, California
Samoan Classics
October 1st, 2006
Pasadena, CA
Contact: ramirezkarate@comcast.net
Website: http://www.marskarate.com
Posted by Willie Crawford at 01:42 PM | Comments (0) | TrackBack
State of the Arts Championships - October 1st, 2006 - Warwick, Rhode Island
State of the Arts Championships
October 1st,2006
W. Warwick, RI
Contact: Dennis Molloy
Phone: 401-821-4340
Posted by Willie Crawford at 01:32 PM | Comments (0) | TrackBack
2nd Annual AMAA Nationals - October 7-8, 2006 - Poughkeepsie, NY
2nd Annual AMAA Nationals
October 7th - 8th, 2006
Poughkeepsie, NY
Contact: Robert Blum
Phone 845-897-5425
Posted by Willie Crawford at 01:22 PM | Comments (0) | TrackBack
Midwest Winter Open - February 3rd, 2007, St.Louis, Missouri
Midwest Winter Open
February 3rd, 2007
St. Louis, MO
Contact: winteropen@hotmail.com
Website: http://www.midwestwinteropen.com
Posted by Willie Crawford at 12:57 PM | Comments (0) | TrackBack
The Natural State Classic - October 7th, 2006 - Jacksonville, Arkansas
The Natural State Classic
October 7th, 2006
Jacksonville, AR
Contact: james@yowellkarate.com
Website: www.yowellkarate.com/naturalstateclassic/main.htm
Posted by Willie Crawford at 12:51 PM | Comments (0) | TrackBack
Pflugerville Pfighting Panther Championships - October 7th, 2006 - Austin, TX
Pflugerville Pfighting Panther Championships
October 7th, 2006
Austin, TX
Contact: Danny/Erin Burkhalter
512-990-2467
Posted by Willie Crawford at 12:36 PM | Comments (0) | TrackBack
Louisiana Pro Am Nationals - New Orleans, LA - February 2-3, 2007
Louisiana Pro Am Nationals
February 2-3, 2007
New Orleans, LA
Contact: peeweeblanco@yahoo.com
website: http://laproam.com
Posted by Willie Crawford at 12:23 PM | Comments (0) | TrackBack
Sungja-Do Hapkido Seminar with Senior Master George Petrotta, 8th Dan KIDO - Dallas, Texas - November 12th, 2006
EVENT: Sungja-Do Hapkido Seminar with Senior Master George Petrotta, 8th Dan KIDO
WHERE: Dallas Grand Hotel in Dallas, Texas
WHEN: November 12th, 2006 (Sunday)
SANCTIONED BY: ISA / JTMS
CONTACT: Master John Murphy at moosulkwan@hotmail.com or 1-214-476-5425 or 1-903-583-6160
WWW: www.sungjado.org/News.html
Posted by Willie Crawford at 12:03 PM | Comments (0) | TrackBack
World KIDO Federation Korean Martial Arts Grand Championships - Dallas, Texas - November 11th, 2006
EVENT: World KIDO Federation Korean Martial Arts Grand Championships
WHERE: Dallas Grand Hotel in Dallas, Texas
WHEN: November 11th, 2006 (Saturday)
SANCTIONED BY: World KIDO Federation / ISA / JTMS
CONTACT: Master John Murphy at moosulkwan@hotmail.com or 1-214-476-5425 or 1-903-583-6160
WWW: www.sungjado.org/News.html
Posted by Willie Crawford at 11:51 AM | Comments (0) | TrackBack
What Are The Exercises For A Healthy Back?
What Are The Exercises For A Healthy Back?
by Stephen Madsen
Practically all of us will experience back pain at some point
in our lives. In fact the American Academy of Orthopedic
Surgeons believe that 80% of us will develop back problems
before we die.
In order to lessen the risk of back paid due to injury; it may
help to strengthen the core muscles of the body to better
stabilize and support the spine. This can be achieved through
exercise which will strengthen the muscles, make them more
flexible, and correct the muscle imbalance.
The core muscles include every muscle between the shoulders and
the hips.
Back pain can result as an imbalance among these muscles for
example if the front of your thigh is stronger than the back of
your thigh it causes pull toward the front of your spine.
There are exercises you can do to help balance and strengthen
your core muscles and we will take a look at a few of them
below.
Deep breathing
This works the diaphragm which is a muscle that can help to
support your spinal column and helps the lower back when you
walk or run. Practice deep breathing through your diaphragm to
utilize this important muscle. As a check, when you breathe in,
your stomach should go out instead of your shoulders going up if
you are utilizing diaphragmatic breathing.
Tummy tuck
Lie face down on the floor and squeeze your glutes to draw your
abdominal muscles away from the floor. The motion should be to
stretch your tailbone to your heels and not contracting your
thighs. Do 15 repetitions of the tummy tuck and alternate it
with the bridge.
The bridge
Put your feet up on a bench or flat on the floor and scoop your
pelvis upward keeping your rib cage low. The muscle contractions
should focus on the hamstrings and glutes and this exercise
should be alternated with the tummy tuck above.
About The Author: Stephen Madsen is a staff writer at
http://www.backcareguide.com and is an occasional contributor
to several other websites, including
http://www.wellness-digest.com.
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Earn An Instant $300 Per Sale
Earn 16% - 50% Investing In Tax Liens
The Truth About Network Marketing
Audio Reveals How To REALLY Increase Clickbank Sales
Free Proven Advertising Resources
How To Plan And Host A Wedding
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September 20, 2006
Disneyland® Martial Arts Festival - Anaheim, California - February 3th - 4th, 2007
Disneyland® Martial Arts Festival
February 3 & 4, 2007
Disneyland® Hotel in the Disneyland® Resort, Anaheim California
Please visit www.disneylandmartialartsfestival.com
KICK International
Disney Martial Arts Festival,
Disney Martial arts Qualifier,
Kids In Competition Karate
2613 Curry Ford Rd
Orlando, Fl 32806
Phone: 407-897-6994
Fax: 407-897-6704
email: info@kickusa.com
"The Premier Organization for Youth in the Martial Arts"
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Disney's Martial Arts Festival - Orlando, Florida - October 27th - 29th, 2006
Disney's Martial Arts Festival 2006
October 27-29, 2006
at Disney's Wide World of Sports® Complex
Located in Walt Disney World® Resort near Orlando, Florida USA
Latest Updates:
Saturday Night Showcase
Make plans to attend Disney's Martial Arts Festival Saturday Night
Showcase. Watch spectacular demonstrations, champions of all ages and
masters? perform. Admission ticket is included in the length of event,
Saturday spectator tickets, and participants? fee.
Live Webcast of Disney's Martial Arts Festival Saturday Night Showcase on
disneyworldsports.com - October 28,2006 at 7:00 p.m. EST.
The Saturday Night Showcase will be broadcast live via Web Cast on
October 28, 2006 at 7:00 p.m. EST. The Web Cast will include live voice and
video and can be accessed through both the disneyworldsports.com homepage
(http://www.disneyworldsports.com/) and Disney?s Martial Arts Festival event
Information page (http://www.disneyworldsports.com/martialarts). High speed
internet access is necessary to view the live webcast.
Cirque du Soleil Casting
We are glad to announce that a delegation of two acrobatic scouts from
the Cirque du Soleil Casting team will be present to this year event. The
purpose of their visit is to promote the opportunities offered by Cirque du
Soleil to the martial arts community. The goal of their trip is not to
recruit athletes partway through their careers, but to inform the martial
arts community about future career perspectives at Cirque du Soleil.
Cirque du Soleil is seeking new talent for its thirteen current productions
and upcoming creations. We wish to inform you that Cirque du Soleil will be
holding Martial Arts Auditions in Orlando, October 30, 2006
Since 1984, Cirque du Soleil has carved out a special niche for itself in
the world of performing arts. Through a mix of acrobatics, circus arts,
dance, theatre, music, singing and street performance, Cirque du Soleil has
given life to a magical new universe. With its original music and
performances, Cirque du Soleil always tries to challenge the very limits of
the human body and spirit.
Cirque du Soleil is specifically seeking athletes with a background in:
Peking Opera - Wushu
High level martial arts using weapons
Details: www.casting.cirquedusoleil.com/dmaf
To stay informed please visit: www.disneyworldsports.com/martialarts
e-mail info@tournament.info or call 1-866-706-2900 today!
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September 14, 2006
How To Get Six-Pack Abs - The Pinnacle Of Physical Fitness
How To Get Six-Pack Abs - The Pinnacle Of
Physical Fitness
by Gray Rollins
Representing, as they seem to, the pinnacle of physical fitness
and muscularity in men, there is really little wonder that most
men profess to want six-pack abs. Yet, despite this widespread
desire, very few men actually succeed in reaching this goal.
The main reason tends to be a focus on the wrong aspect of
working out. The average guy looks at bodybuilders with their
six-pack abs and figures he’s got to really work his abs out
constantly, just like the bodybuilder guys probably do.
The fact that most men miss is that the first key to six-pack
abs is lower overall body fat. Well, technically, it is lower
tummy fat. However, fat burning doesn’t occur just in one area,
so the focus needs to be on overall fat burning. Without this
focus, it doesn’t matter if you do have rock solid six-pack
abdomen muscles; no one will be able to see through the fat
that covers them up.
Burning fat isn’t complicated, in theory. It simply requires
burning more calories than you consume. If you burn more than
you consume, you lose weight; if you consume more than you
burn, you gain weight.
There are only two real ways to burn calories, metabolism and
exercise. To reach optimal effectiveness at getting rid of the
extra fat around your midsection, you should obviously work on
both of these areas.
Speeding up your metabolism is definitely something you can do,
even though many people seem to erroneously believe that your
metabolism rate is locked in genetically. Drinking more water,
building your muscles and eating nutritious foods more often
are three strong steps in the direction of a faster metabolism.
The change in your eating habits is due to the fact that the
three-meals-a-day plan is horrifically inefficient for the
human body. Eating this way makes us take in a lot more energy
per sitting than we can burn effectively. Instead, start eating
five to seven smaller meals a day. Also, while we’re discussing
diet, make sure those meals are nutritious and not full of
empty calories from junk-fast-food.
To help keep your metabolism up, once you establish your new
eating pattern, don’t skip on meals. Skipping meals seems to be
a very popular way of trying to lose weight, but it’s a horrible
plan. When you skip a meal, your body starts going into
conservation mode, holds onto the fat in your body and slows
your metabolism down.
With your nutrition coming into line and your metabolism going
up, let’s cover the exercise portion of the plan. You need to
do some cardiovascular exercise regularly to burn through those
calories and melt the fat off of your stomach. Getting to your
six-pack abs as fast as possible means you need to balance the
cardio with weight training as well, to tighten up and start
building your muscles.
Don’t just focus on your abdomen; work on building the muscles
in your entire body. You can pay some extra attention to your
abs, but be sensible about it and aim for balance.
After hearing horror stories from guys who have spent forever
trying to develop their six-pack abs, you’ll be amazed how
quickly you can develop your own six-pack when you focus your
attention towards the right areas.
About The Author: Gray Rollins is a featured writer for
http://www.muscleprogram.com. To learn more about getting six
pack abs, visit
http://www.muscleprogram.com/developingthosesix-packabs/
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