How to Lose 2 Inches off your Waist in 1 Month Exercising Less Than 10 Minutes a Day!

If you are currently untrained or have been neglecting any core exercises I have Good News For You! You can reduce your waistline significantly performing simple core exercises. These core exercises tighten your midsection and you lose inches! The best part is you only have to do the exercises for less than 10 minutes a day! In order to get the possible results you must first know a little anatomy and physiology. Your pelvis or hip bone is right at the center of your body. It can be out of alignment due to postural imbalances. The most common form is anterior pelvic tilt. You can tell if you have an anterior pelvic tilt by simply looking in the mirror. Put on a pair of pants with a belt and look at your side profile in the mirror and relax. If your belt is slanted down to the front, you have anterior pelvic tilt. You may notice an arch in your back which is due to this anterior tilt of your pelvis. You MUST NOT have an anterior tilt while you are performing core exercises. You must learn how to rotate your pelvis to the posterior.

Instructions

Difficulty: Easy

Things You’ll Need:

• Motivation for a Slimmer Waist
• Ability to Follow Simple Directions
• 6 Sq. Feet Floor Space

1. FRONT PLANK: Are Those Gluteal Muscles Tightly Contracted? Lay on the floor on your stomach. Putting your forearms and fists on the floor, raise your hips to a position parallel with the floor. The first step is to isometrically contract your gluteal muscles, or put simply "squeeze your butt." This must be maintained during the duration of the exercise.
   
   The next part is to contract the muscle known as the transverse abdominis more commonly known as the "core." This is called the draw in motion. It is not contracting your rectus abdominis (abs). It is simply sucking your belly button in towards your spine.
   
   The entire exercise of the front plank is just to hold this position.
2. SIDE PLANK: Keep That Belly Button Drawn In! You can either put your knees on the floor and rest then transition to the side plank or keep your knees up and rotate to one side. The latter is more advanced. Now you are lying on your side with your forearm and fist touching the ground and the sides of either one or both feet.
   
   Simply hold the position for as long as you can, keeping strict form.
3. Spend a few minutes holding these static positions. When you have evenly performed a few sets of right, left and center planks finish your day off with a set of as many crunches as you can.
   
   You will find your mid section will feel tighter after the first day! You are NOT burning fat, but strengthening and tightening your core muscles. After a month time, you and your friends will be able to see a noticeable difference

Tips & Warnings

• If Your Gluteal Muscles lose their contraction, rest, and try again.
• You should perform exercises only with strict form.
• Remember this exercise does not burn fat! Just tightens up your midsection.
• To maximize results and burn fat perform cardiovascular exercise and full body weight training.
• These exercises will also help your posture and help support your back.
• If you experience any lower back pain during the exercise please stop.
• If you experience shaking and trembling about your mid section, this is completely normal. Your body's neurological system is adjusting to the new exercise.