by

Praveen Pandey

Yes it is and always has been our nightmare. We would go to any lengths including surgery to get rid of it. We would dream of a magic wand to take away the ugly fat.

The way to great abs is fraught with patience, consistency, determination and positive attitude. The rest falls into place. There is a revolutionary way to achieve toned, tight abdominals faster. It is core-training that has taken the fitness world by storm. And it works. Our body is genetically predisposed to storing fat in certain areas. Our action plan includes eating a diet rich in fibre, proteins and essential fatty acids. We have a great set of abs covered by a layer of fat and water.

The aerobic activity should be done thrice a week for 20-30 minutes with intensity And some people may need to engage in aerobic activities for 45 minutes, 5-6 times a week. Weight-training routines should be followed for at least four times a week. While abdominal exercises should be done at least thrice a week.

Well! That was how to get firm abdominals. But what is core training and how is that effective? We have core muscles in our body, their main function being to stabilise and support the body as it moves. Robust and effective movement is the result of a strong core.

Real-life functional movement relies on our core group. Functional movements occur in our constantly changing situations and our bodies are challenged to react to it.Our core muscles are 35 in number attached to the sacrum and hip bone. They function with ligaments, fascia to produce synchronous motion/stability of the trunk and the extremities.

Pelvic floor muscles refer to tissues that start from pubic bone to the coccyx. These muscles aid in spinal stability along with rectus abdominis, obliques, transverse, hip abductor group, and others. The lumbo-pelvic region is called the hub of the human body for both weight bearing and functional kinetic chain movement.

STABILITY BALL CRUNCH. Sit upright on a core ball with feet flat on the floor. Walk feet forward allowing core ball to roll underneath the body until it is positioned on lower to mid back. Lift hips slightly to create a table-top position parallel to floor. Place hands behind your head to support it. Keep head neutral and maintain space between chin and chest.

Leading with the chin and chest forward, contract the abdomen and raise shoulders up. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

OBLIQUE CRUNCHES. Lie down with your back on the ball walking your feet forward till the ball is on the lower and mid back. Balance with feet flat on the floor. Lift hips to create a table top position. Place hands behind the head to support it. Now raise right shoulder towards left knee contracting the abdominals. Slowly lower back down. Lift left shoulder towards right knee and pause briefly while lowering under control. Keep abdominals in tension constantly.

LEG RAISES. Lie down on your back on a mat or bench. Tighten up your abdominals and lift both of your legs up off the floor. Slowly lower them keeping your abdominals in constant tension. Repeat 15-30 times.

Reverse crunches. Lie on your back with knees bent to 90 degrees. Shins are parallel to the floor. Contract your abdominals and lower the feet towards the floor, keeping the knees bent. Rotate the pelvis upwards and draw the knees closer to the ribcage. Avoid arching the back.

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