If you want to train your way to a lean body, where even to begin? For starters, top trainers will tell you that you need to focus on strength training, and specifically on doing compound movements that will recruit your largest muscle groups, and they're right. You should also take a lot of walks, generally stay on your feet as much as possible, try and get plenty of sleep, and avoid a bad diet.
Now, as it pertains to the nitty-gritty of exercising right, there's no shortage of exercises that will help you reach your goals, but there are some moves are better than others if you're looking to lean up. Squats—the "king of exercises"—is the single most important strength-training move you can do to shed pounds. Remember, Compound movements are key.
But it's not the only move you should add to your workout repertoire. According to trainers, there's at least one exercise move you're guaranteed to be overlooking in your quest to build lean muscle mass and lose fat, and it's worth adding to your daily routine now.
Plenty of fitness and health professionals extol the benefits of "bracing" your core and pretending as though you're waiting for a punch in the stomach. By doing so, you'll be contracting the muscles that support your spine, as if tightening everything around your midsection into a stiff and protective corset.
Here’s How to Do It
There are three great ways to do this:
1) Static holds: "Squeeze your abs and pull in belly button toward spine using the abs and hold for for 30 seconds to 1 minute."
2) Reps: "Pull in and push out your belly button for 10 reps at a time, then rest for 10 secs, and repeat 5 times."
3) Alternate between static holds and reps: "Do a static hold for 30 seconds, then 20 reps, then rest 10 seconds, and then repeat for 3 rounds."
Of course, engaging in bracing exercises isn't the only way to strengthen your midsection.
Turn almost any chair or seat into an active one by placing the disc on top to add instability and strengthen your core. This Balance Disc will engage your abs and core muscles while you sit. Use balance disc with a variety of strength and balance exercises, in or out of a chair, to increase core strength and balance.
