When it comes to abdominal exercises, few can
beat the farmer ...
Who was this
Farmer, and what did he know about abdominal exercises? He was Martin
“Farmer” Burns (1861-1937), a world champion
wrestler when professional wrestling was a real sport. In his later
years he ran a gym to train young athletes, and he also created his own
custom mail order physical education course, which is where this
exercise is derived.
Learn to train these Ignored Muscles
exercise does is train two ignored groups of muscles of the midsection,
the transverses abdominus and internal obliques. By making these
muscles stronger, your waist will tighten.
Without trying, you will always look like you’re
“sucking it in”. As well, by focusing on your
breath, you will be able to burn off excess fat. It is truly amazing
what can be accomplished when you train your body naturally.
Exercise from the Inside Out
It should also be
noted that like all great animal exercises, the stomach flattener does
not only work the stomach. When performed correctly, you are also
working your chest, throat, and arms. In addition, it also works your
liver and bowels, and can be a great aid if you are feeling constipated.
is how you perform this great standing abdominal exercise:
1) Stand with
arms at your sides and relaxed.
2) Inhale through
the nose without letting the stomach expand, slightly tensing the
3) Force the air
out through a slightly open mouth while tightening the abdominals down
4) Keep your back
straight at all times... avoid compressing the spine to contract your
Some additional Points
tightening portion of the exercise should last 2-5 seconds.
This exercise can
be performed anywhere and usually is done from 2-5 minutes.
The importance of
this exercise is in the intensity of the muscle contraction and not the
length of the hold.
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