2004-06-22 - 2:50 p.m.
Dang!
I’ve been doing sets of calisthenics for a week now, along with some very simple, non-strenuous core muscle exercises. The ab exercises are also courtesy of Matt Furey, what he calls the “Magnificent 7”.
My gut has deflated appreciably. Not so much from fat loss, but from a posture correction. My back muscles are strong enough now that I don’t slouch, which is pulling my stomach in. I feel taller.
Now, I’m a long way from a washboard stomach, but I don’t need a washboard. I have a washing machine; no need to do my laundry on my stomach. No way I’m gonna get the washboard without surgery to remove the loose skin. It’s just nice to see some concrete results, especially without all the situps and crunches and so forth. I do these on my morning break, and again as a warm-up before my calisthenics routine. Takes 10-15 minutes, and I can personally vouch for them.
1. "Farmer" Burns Stomach Flattener- Stand with arms at sides relaxed. Inhale through nose without letting stomach expand (just gently tense to avoid this). Now force air down & outward WITHOUT letting it out for 2-5 seconds. Repeat this for AT Least 5 minutes.
2. Vacuums- Bend forward expelling ALL air out of lungs. Now without inhaling stand up pulling diaphragm/stomach under rib cage hold for 8 seconds. When you release let air draw in through nose. Do this for 10 reps
3. Tai Chi Waist Turner- stand with arms hanging loosely at sides rotate torso letting arms bend at elbows until they slap kidney area. This is done for 50 reps.
4. Back arch with forward bend & squeeze- With hands on hips inhale as you arch back as far as you can. Then exhale as you bend forward squeezing abs. 10 reps
5. Dynamic side bend w/isometric squeeze- Hold one arm overhead inhale as you bend as far to one side as you can, then move in & out just one half inch for 50 reps finishing with a 8 second squeeze of sides. Repeat on opposite side. {note: once doing movement you are breathing}
6. Hands overhead side bend- Lace fingers palms up overhead inhale bend to one side flex as hard as you can while holding 8 seconds. Do this 6 times then switch sides.
7. Trunk rotators- With hands on hips inhale hold breath as you circle around then exhale each time you reach start point. This is done for 10 then repeat in other direction.
I’ve heard that the vacuums are actually a yoga exercise, but I don’t know which one. Frank Zane and Arnie used to do these a lot. I’ve got an extra trick I do with the stomach flattener: rather than just letting the breath out explosively, I exhale through pursed lips and contract the stomach muscles as tight as possible. This is straight-up Iron Shirt qigong breathing. I can only do about 10 reps of that before my abs start screaming at me.
Try this out for a week and see what it does to you.
