Darin Steen: Hello, my name is Darin Steen coming to you from fatlosslifestyle.com. The inventor of the fatlosslifestyle, 12 week body transformation program. Here today, to talk to you about my favorite ab exercise. Abs, core, obliques. Core is a very misused term, the core of your mid-section is like a thin sheet that holds your guts inside, it's like underneath the rectus abdominis, your six pack muscle and like underneath your internal and external obliques. It's your ab muscles that are deepest close to your spine. We are going to show you how to work today with planks. Not just ordinary planks, these are very unique exercises with the unique twist it's going to really give your abs the best strong, firm foundation so that you can have a healthy spine and your six pack abs.
Alright, do the plank, so we are going to get you down on the floor, give you can use a bed if you want to. Make the plank for good reason, we don't want the body bent like this. We want your hips pushed down, your body is acting stiff like the border plank. Alright, your hands right underneath you on the floor and now I want you to do the unique techniques the very unused in the ab industry and that is pull your belly button up, away from your waistline, you can feel that and then I want you to give me a lower Kegel squeeze type feeling which you women know what that is, for you guys is it's like trying to stop urine in the middle of flow.
So you will pull your belly button up, kegel squeeze has lower abdominal muscles up nice and high and then you just hold it for 30 seconds with a really nice type unique lower ab squeeze and then if you want to make it even more tough, then you drive your chin down, towards your toes and then you activate your six pack ab muscle that's superficial on top of all that lower muscles and you hold them for 30 seconds. You want to work that out from 30 seconds to 45 seconds to 60 seconds eventually.
Now the side plank, for our side oblique muscles, this is a really unique spin on it, same thing, you want to get a nice tight line, you want your elbow right under your shoulder, so that you don't stress your rotator cuff and you want your body nice and straight. Now I want you to put your tips right here on your target muscles, right here down low by the pelvis, there up high by the lower back and give me 10, 9, and as you pull this up, these slow pulls, these methodical pulls, squeeze right by your finger tips, blow your air out, I just to pull your belly button in away from the waistline, Kegel squeezes more abdominal muscles up and then you will get more a unique focus right here.
Go for 15 slow ones and then in the end you can pulse it up a little bit quicker within reason just to try to finish it off, some more advanced movements are right here, same technique. We are going to work those side obliques incredibly well, and you will work your side hip flexes. That's for you, more advanced folks. So again, one of the most unique ab techniques that you will ever work, really focusing on your true core muscles the muscle that are deep down inside, do those for four-five weeks and then you will get a better feeling in your regular traditional ab techniques then you can go on and see other videos on how to do those.
So five hours of exercise a week it's all that it takes, it's eating right, it's getting internal cardio first thing in the morning, it's goal setting, it's social support, hanging around people that you be like.
For more information on how to streamline your program, go to fatlosslifestyle.com. Thank you very much.
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