How to Get Great Abs of Steel Fast
Technique is important when striving for extremely toned and strong abdominal muscles. Building a rapport between the brain and your core delivers rapid results. This is performed by the touch-tone technique. By touching the area of contraction with the fingertips communication is relatively defined with this two-pass system by means of the central nervous system. Clear communication is established between the body and the brain quickening the outcome of your abdominal workouts.
Things You'll Need
- Floor mat
- List of ab and core exercises to be performed
- Tape measure
- Log to record lost inches
Instructions
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Technique
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1
Lie flat on the floor in the supine position (face up) lengthening your abs. Deeply inhale filling your lungs with air. Place a hand on your abdomen area that you will exercise.
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2
Raise your head, neck, shoulders and back as a single unit. This will force a superior contraction in the abdominal region. Exhale most of the air from your lungs as you lift. Keep your neck in line with your spine. Do not roll your head forward or the contraction will not be as effective. Pay attention to the contraction by using your fingertips.
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3
Lower your upper body back down to the floor as one unit. Inhale on the return filling your lungs with oxygen. It is important to remained focused on the abdominal area as your release the contraction while remaining aware of the movement and sensing it through the tips of the fingers.
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4
Repeat the process for three sets of 12 repetitions with a 15 second interval between each set.
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5
Record your progress using a tape measure. Be sure to record your progress in a log once every month to track how many inches you have lost.
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Tips & Warnings
It is important that you target the area with your fingertips. If it is possible, touch the bare skin with the fingertips. Neuro Linguistic Programming has documented success with a similar technique referred to as anchoring. This technique establishes a quick link between neurological systems in the brain through the central nervous system down into the body. Conditioning the muscle's nervous system takes consistency. Understand this process is both psychological and physiological. The neurology taking place acquires constant conditioning. This means not only feeling the contractions taking place but mental focus on your abs over a period of one month. The more you practice under these circumstances, the stronger the bond you create between the abdominals and the brain commonly known as muscle memory. Perform each exercise correctly. Every movement is being recorded by the brain for future reference. Begin every core workout with at least 12 cycles of deep breathing. This is a two-fold process. Deep breathing oxygenates the blood and puts the body in fat-burning mode. The second benefit of deep breathing creates the sensation that you are not only going through the moves but you feel the movement through muscle contraction and relaxation. Avoid any external stimulus disrupting your focus such as television as you work your core area. Music can be used as a point of focus and helps keep a rhythm during this exercise. Develop proper eating habits along with your core routine to get the most-beneficial results in a short period of time.
