When most people grab one of the cables machines in the gym they do so to hit their arms or chest muscles. The fact is cable exercises for your core can also provide some of the greatest exercise benefits of all. One fantastic advantage with cables is because cables don’t have a singular plane of motion and can move in any direction you choose, they are a great complement to any athletic exercise training program.

Below are just five of the many exercises that you can do with cables to experience the phenomenal core workout.

Half Kneeling Cable Rotations-any type of twisting motion will provide an excellent core workout and kneeling cable rotations are one of the best. Simply start out by getting down on one knee while keeping the other knee up like your were doing a proposal of marriage. Make sure your back is to the weight stack and grab the cable in both hands holding it to one side about chest high between your waist and your shoulders. Then simply twist your body away from the side that you are holding the cable handle on until you have performed at least half a rotation and then slowly stop and go back to the starting position. This exercise will work your entire abdominal and lower back region while also bringing into play lower body stabilizers of the pelvic hip complex.

Standing Cable Rotations-this is a simple variation of the movement above where you will be standing instead of kneeling. Standing cable rotations will allow you to position the handle at higher or lower heights to hit different areas of your core. Keep in mind to do these exercises in the slow and controlled pace to avoid injury.

Cable Crunches-perhaps my favorite type of crunch of all that I have tried is the basic cable crunch. Getting on your knees in a tuck position and while grabbing the cable with rope handle attachment overhead, simply lower yourself into a crunch position while holding the handles on each side of your head. Crunch your body down straight or with a twist ,bringing your chin almost to your knees and then returned to the starting position for required repetitions.

Weighted Cable Ball Crunch-for this exercise you will need to use an exercise ball. Position the ball in front of the weight stack and lay back across the top of the ball cautiously, while grabbing the cable handles that are connected in a lower position. Keeping your arms bent at the elbow simply curl your shoulders and chest upwards away from the weight stack while lifting the weight. Slowly lower your upper body until you reach the starting position. While lying on the stability ball, your core will have to work even harder as you challenge yourself to stabilize the body during this more difficult core workout providing even greater benefits for this core strengthening movement.

WoodChoppers-woodchoppers are one exercise that does a really effective job of hitting the entire core. Standing with your back against the weight plates, hold one handle with both hands on your side against your hip. In one smooth motion, twister abdominals so your hands move in a diagonal pattern from the lower side of your body to high above your head on the opposite side of your body. Make sure your abdominals and lower back do all of the twisting and that you’re not pulling with your arms or shoulders.

Related posts

• Welcome to the Mr. Fat Loss blog! (0)
• Total Midsection Program – Core (0)
• Hanging Leg Raises: A Superior Core Workout (0)
• Resistance Bands: A Serious but Simple Core Workout (0)

Watching infomercials about the new, hot abdominal device or the cute little videos with the guys and girls that model an already lean and impressive set of rippling core muscles in a commercial workout that promises you an amazing set of abs with 5 minutes of work a couple of times a week.

We’ve all seen them and some of you right now have bought’em…right? I’ll tell you right now I’ve been guilty of the same thought process. “The spot reduction 1,000 reps per day workout and no diet change system” Yes…even me, Mr. Fat Loss.

As embarrassing as that is to admit, the road started there and ended soon after when finally started learning what really worked and how much exercise you needed to actually do when training core.
The core is also called the Abdominals: In reference to the abdomen, the belly, that part of the body that contains all of the structures between the chest and the pelvis. The abdomen is separated anatomically from the chest by the diaphragm, the powerful muscle spanning the body cavity below the lungs.

The Abdominals are composed of several muscles:

1.The Rectus Abdominus
2.Transverse Abdominus
3.The External and Internal Obliques

Several other experts will also add reference to the pelvic diaphragm or pelvic floor. A few more will mention muscles immediately above and below the pelvis along with the lower back, gluteus muscles plus the hamstrings.

That’s a lot of muscle and pretty much covers us from nipples to knee caps! How in the world are you supposed to hit all those other muscles with all the other stuff needed within every workout?
Great question and as I found out years later, you don’t. Your body automatically involves many of them each time you perform just about anytime you move your body. And when you include basic primal movement patterns in your workout selection on a rotational basis, the large muscle groups of the body and the compound movements of a well planned program will more that suffice.

However, many of us just have to see for ourselves and instead of listening to expert, seasoned, worldly (did I say all knowing?) advice. Or when some type of injury occurs, we really want to find out how to make the pain go away and then a series of exercises may be recommended as some type of exercise prescription by a specialist in rehabilitation.

Either way, if pain is something plaguing your back or the pleasure of sporting a nice set of abs is your goal… specific core training is a great place to start.

Methods that you can choose to strengthen the core include:

1.Bodyweight
2.Bands and cables
3.Medicine balls
4.Physio balls
5.Machines…avoid please!

When starting a core program, you also must be progressive in your beginning exercises and follow a certain protocol, meaning you use easy movements and advance to more difficult:

1.Slow to fast
2.Simple to complex
3.Stable to unstable
4.Low force to high force
5.General to specific
6.Correct execution to increased intensity

Core training can be part of or can be the entire focus of a training program depending on the situation at hand. For cosmetic reasons, core training performed after main workout is completed will allow the total strength involvement without fatigue of core muscles, reducing over all support or the bracing and transfer of force through the abdominals while working out.

If for rehabilitation purposes, the core workout may be the main event and the only type of training performed until pain free movement and incorrect movement patterns are eliminated. Then the return to the typical sport specific or work related activity will continue once pain is reduced and full body use can be performed.

Core training is more advanced than the infomercials will have you believe and also very deceptive on how the look ripped abs is actually going to be achieved. Along with the statement on the bottom of the screen in really small, fine print you’ll see the words, ”results may very” to help you understand that the device being demonstrated might or might not give you the same results.

You can discover how to correctly do your core training on your own or wait until later and pay a lot more possibly due to an injury along with an incorrect diagnosis that your back needs a surgical operation because of “excessive disc damage” or “too much compression here or there”.

There are many non evasive strategies worth trying in regards to back pain prevention plus you can have better looking abs at the pool or beach and you certainly can find more fun ways to spend your time.

Related posts

• Welcome to the Mr. Fat Loss blog! (0)
• Cables for your Core (0)

Hello and welcome to the Mr. Fat Loss blog!

This has been something I’ve wanted to do for awhile and with everybody  coming into the marketplace with a variety of fat loss products that promise the stars and the moon, plus make you look fabulous…I thought a personal guide to assist you would be a good idea!

The main reason is that I want to help you with sorting out some of the fluff and provide some direction for you while  you look for the right fat loss program that’ll help you.

After 32 years of personal experience with exercise, fitness and health…I still look for the “new” the better, the faster or best fat loss program.

Its very hard and determining the “best or right” program can be challenge when all the information is sounding pretty much the same, just a different person or company promoting the next “magic bullet.”

I’d like to provide you with as many resources available so you can look for yourself and measure the claims made by each of the experts on the marketplace. Along with the ones I feel are important to include when putting together and building effective fat loss programs.

I’ll also be very blunt in many cases, not to offend , but to shake some of you up that have been saying you are “trying, thinking about or should” do something or that “it’s too hard to change” a bit more than “doing” what you should be doing to accomplish healthy fat loss as your goal.

In my mind, over all improved mental and physical health should be the goal of everyone on the planet…actually, to be the best human being you can. But, without making this a political forum or blog, instead comments focused on important fitness and health related topics will be welcome and appreciated with fat loss more as a side benefit of healthy lifestyle changes.

I also will have people from around the globe looking at the information here with the translator bar in all dialects available…so welcome visitors! Along with that there are a few sections you may want to explore which contain elements you might not currently have employed in your own fat loss programs.

These individuals in my professional opinion are some of the best in the world and will offer you a lot of information so that you can judge their abilities for yourself before going any further.

In addition, there will be variety of teleseminars, videos, articles and Q & A opportunity with so much new information related to any and all areas regarding fat loss strategies…with fantastic, thought provoking content.

Although it seems that each year new ideas come out about the best or fastest method for fat loss…human beings have not changed physically in a long time and unlike technology, do not adapt or evolve as quick.

Same stuff that got people lean a hundred years ago, still works today…hard, purposeful work.

That being said, you will not find a short cut method here, nor will I endorse it, but just common sense approaches to an age old desire…lean muscle.

Thank you for stopping by,

Mr. Fat Loss

Related posts

• Active Stretching is a ground breaking technique and is the opposite of dynamic stretching (0)
• Stress Management Tips (0)
• Sand Running: A Great Way to Stay Healthy! (0)
• 7 Days to Become a Cut-Above (0)
• Water Hydration Can Help You (0)
• I Couldn’t Believe What I Was Seeing (0)
• Achieve Your Goals (0)