The Top 3 Stomach Slimming Exercises by The Fat Doc, Dr. Braxton A. Cosby
- Edie Summers
- Aug 4, 2015
- 2 min read
The following is a transcribe of Braxton’s FB Chat and some of his Twitter chat on getting a six pack.
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The first one up, and my personal favorite are planks!
Here’s why. When it comes to sculpting the rectus abdominis, no exercise matches planks. Studies show that there is a 25% more muscle tension gain from doing planks *(whether timed or repetitions) when compared to crunches. That means, that you get more bang for you buck, or more results for your efforts than just basic crunches.
What makes planks so effective? I.C.E. – isometric, concentric and eccentric muscle contractions occur in the stomach muscles when you perform a plank. #eatlessmovemore
Studies show that planks produce 25% more muscle tension than crunches alone. Therefore, hit them early and often. — Braxton A. Cosby (@BraxtonACosby) August 12, 2015
An effective plank is done by flattening your back like an ironing board by tightening your stomach. This is ground zero, or your base. — Braxton A. Cosby (@BraxtonACosby) August 12, 2015
The next one is reverse lower extremity curls. In this exercise, I challenge you to bring your feet all the way to the floor and tap it lightly, then return your knees to your chest.
Try isolating the oblique muscles when you perform reverse abdominal curls by flattening your stomach as you lower your feet to the ground. This will help you avoid the so-called ‘hot dog stomach’ phenomenon. Lastly, Heel Clicks, or sometime they are referred to as scissors.
I love this exercises because it really challenges the entire trunk to stabilize proximally, while allowing your legs o move distally. Therefore, the maximal effort is exerted on the abdominal to remain contracted while performing the movement. Ok, so here is my fitness tip for performing these 3 awesome belly- shaping exercises. Start out with timed intervals first. Holding the positions in the pictures for say 15-30 seconds, with 2-3 intervals. Then gradually move up. Once you are able to hold for 60, then advance to sets and repetitions. #eatlessmovemore But remember this one little nugget about abdominal exercises: high reps work best with little to no resistance. But make sure to move through the full range. This allows the muscle to elongate and contract at optimal positions to maximize the tension!
My last abdominal exercise is an oldie, but still goodie. Very effective to build the entire set of core muscles, and can even — Braxton A. Cosby (@BraxtonACosby) August 12, 2015
benefit the hip flexors and obliques. Military veterans know what I’m talking about. — Braxton A. Cosby (@BraxtonACosby) August 12, 2015
@BraxtonACosby I will always remember that scene with Richard Gere doing this from An Officer and a Gentleman! — Edie Summers (@ediesummers) August 12, 2015
That’s right, six inches. The exercise in which you lay flat in your back, lift your feet six inches from the ground and hold. — Braxton A. Cosby (@BraxtonACosby) August 12, 2015
You can go about performing these one of two ways. Static or dynamic. — Braxton A. Cosby (@BraxtonACosby) August 12, 2015
Static – hold for intervals, just like the planks, hovering your feet just above the floor for 30-45 seconds at a time. — Braxton A. Cosby (@BraxtonACosby) August 12, 2015
Or you can go for broke, performing sideways scissors, passing your feet underneath and over one another. — Braxton A. Cosby (@BraxtonACosby) August 12, 2015
Or, scissoring up and down, alternating each one from the other to catch a rhythm for balance. #eatlessmovemore — Braxton A. Cosby (@BraxtonACosby) August 12, 2015
For more tips on exercise, go to http://t.co/ecqbpnQSom for my most recent podcast. #FatFree with the #FatDoc #Live it up folks. Take care. — Braxton A. Cosby (@BraxtonACosby) August 12, 2015
2-3 sets of 20-30 repetitions will get the results you are looking for. Keep this up and you’ll be burning in no time. Thanks for stopping by and stay active. #eatlessmovemore Until next time!
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