A strong core supports healthy erect posture and will flatten and slim your abs giving you that great healthy look you've always wanted. Your core muscles also support the pelvic floor organs, prevents poor posture, pulls your stomach in, strengthens the lower back, and prevents injuries.
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LearningTranscript
00:00I'm going to show you how to get your stomach slim and trim, along with a good diet now.
00:07But we're going to work the transverse abdominus muscle.
00:11That's the deep core muscle.
00:13That's the muscle that holds us in, that makes you look trim.
00:19By working this transverse abdominus muscle, this is going to strengthen our core.
00:23It's going to help you sit up tall, stand up tall.
00:27It's going to help you get up off a couch, off a chair.
00:30It's going to allow you to bend easier.
00:32You're going to support your lower pelvic floor.
00:34You're going to support your lower back.
00:35And you're going to prevent lots of injuries.
00:39So here's what we need to do.
00:41I'm going to put you through several different repetitions.
00:44I'll give you more instructions how you should continue at home right after.
00:48But I'd like you to first get into a comfortable position.
00:52It could be anywhere on the floor, but you must have a pillow or something nice and cushiony
00:57and soft under your knees.
00:59This will take a lot of stress off your knees.
01:02So all we're going to do, and by the way, if you're 80, 90, 100 years old, you still
01:10can do this exercise.
01:1120, 30, 40, 50, or 60, definitely do this exercise, because this exercise is for everyone.
01:21So let's go on all fours, just like this.
01:24And what we're going to do now, we're going to lift one arm and hold that arm up for about
01:3115, 20 seconds.
01:33You'll feel that core just work, just holding that arm up.
01:37Let's hold it up.
01:38And if you can't hold it up as long, go back down again and you'll continue.
01:43After 15 seconds or so, put it down and lift the other arm up.
01:47And you'll feel the core contract all underneath that tummy because we're strengthening our
01:52core just against gravity.
01:54After 15 seconds, you're going to alternate again.
01:57You'll put the arm down and bring it up.
02:00Yes, you are feeling it.
02:02Now when you put your arm up, reach out there and just hold it there.
02:06As gravity's pulling your arm down, this core is keeping your arm up.
02:11Try to keep the back straight, look ahead, and then you'll rotate again as you put the
02:16other arm up, just like this.
02:19And it's a beautiful exercise, great core strengthening for the transverse abdominus
02:23area.
02:24And what you're going to do is you're going to shoot for about 12 repetitions initially.
02:28You'll try to build up to two sets.
02:31Now the next thing we're going to do, go on your knees.
02:34If you can't bend down all the way, it's okay.
02:37If it's easier to go up higher, it's okay.
02:39But here's the trick.
02:41Take your arms out in front of you.
02:43Remember we're using gravity.
02:44Reach out as far as you can until you can't reach out anymore.
02:47Now your core is kicking in.
02:50These are excellent, excellent strengthening exercises for our core.
02:57And you say, well, my back is hurting.
02:59Come back a little bit more then, but reach out.
03:02You're going to hold it about 30 seconds.
03:04After 30 seconds, you'll come back.
03:07You can take your breath.
03:08You can relax for a few seconds, and then we'll attempt it again.
03:13And you'll reach out 30 seconds, and you'll try to do about six of these,
03:17six repetitions, and you can build up to 12.
03:21These are so good.
03:24I am sweating.
03:25I'm sure you might be too, but let's go to the last part,
03:27which is one of my favorite parts.
03:29We're going to continue to work that deep transverse abdominus muscle.
03:33We're going to strengthen that core by just being on our knees,
03:35getting to a comfortable position, and just take your umbilicus,
03:39your belly button, and push it back to your spine.
03:43Aha, it hurts.
03:46Push it back.
03:47I want you to hold it 10 seconds.
03:48Come on.
03:49It hurts.
03:50I knew it hurts.
03:52Now relax it.
03:53Now here's what we're going to do.
03:55We're going to pull it back again.
03:56As you pull it back for about five seconds, we'll pause,
04:00and then we're going to twist to the left and twist to the right.
04:04So we're going to work all those deep abdominal muscles.
04:07That's going to get nice and strong.
04:09Here we go.
04:10Let's bring our belly button all the way back to the spine.
04:141, 2, 3, 4, 5.
04:17Put your fist together like this, and twist to the left as you hold it in.
04:21Hold it there, and now twist to the right.
04:24You feel those muscles kicking?
04:25It's good.
04:27Now relax your stomach.
04:28Let's do it again.
04:30Let's pull it in.
04:31Pull it back to the spine.
04:331, 2, 3, 4, 5.
04:35Fist together.
04:37Turn to the left.
04:39Wow.
04:40All the way to the right, holding that core in.
04:44Come on back again.
04:45Relax.
04:46Bring the stomach core muscles back to the spine.
04:502, 3, 4, 5.
04:53Twist to the left.
04:55Yes, you're feeling it.
04:57And twist to the right.
04:58Keep that stomach pulled in.
05:01Relax.
05:02Get a breath or two.
05:03Bring the stomach muscles back to the spine.
05:06Squeeze it.
05:06Squeeze it.
05:07Come on.
05:082, 3, 4, 5.
05:11Go to the left, and go to the right.
05:1612 repetitions.
05:17I promise you after that, you are going to feel it.
05:22Yes.
05:23But what's going to be beautiful about this
05:25is that within a short time, days, weeks ahead,
05:29you're going to feel tremendous difference.
05:32You're going to see changes where your stomach muscles are
05:36going to allow you to do so many more important things.
05:38If you have lower back problems, disc herniations,
05:41bulging discs, nerve irritation, this exercise is for you.
05:46Because this will definitely strengthen
05:49that deep pelvic floor so you continue to heal.
05:53I remember one thing.
05:55If you're 80, 90, or 100, or 30, 40, 50, or 60, even 70,
06:01do these exercises.
06:03Do what works best for you.
06:05And I promise you, your body will love you.
06:08Please share this video with your friends and family.
06:11Leave your comments below.
06:13And most important, make it a great day.
06:16I'm Dr. Alan Mandel.