GET FIRM & SHAPELY SHOULDERS WITH SEATED DUMBBELL LATERAL RAISES

Whether you are destined to absorb the rays from a sun-soaked beach or you just want to look outstanding at a pool party, this summer it is difficult to imagine any outfit where the  shoulders do not play a prominent role in your appearance. Sure, no one really pays much attention to soft shoulders in the winter because it is just easy to disguise them in baggy clothes and sweaters. However, the summer months cause the excess layers to be shed, and by then, it is too late to think about revamping the upper body firmness.

Well-shaped shoulders are not always that easy to develop, and shoulder training is complicated  because shoulders can be vulnerable to injury. However, most shoulder injuries arise from poor exercise form in shoulder, chest or back exercises. Nevertheless, the risk for obtaining shoulder injuries  can be minimized by paying careful attention to exercise form. Seated dumbbell raises will activate the  deltoid muscle of the shoulder while minimizing injury risks, and a few months of effort will reshape and firm the entire muscle.

OVERVIEW OF THE DELTOID MUSCLE

Although they are not truly separate heads, the deltoid muscle does originate from three regions on the bony portions of the shoulder, and each region differs in function. The anterior fibers of the deltoid begin on the lateral part of the clavicle (collar bone). These fibers flex the humerus bone at the shoulder (bringing the humerus bone forward), and also medially (internal) rotates the humerus bone at the shoulder. The posterior fibers of the deltoid are activated to some degree in seated dumbbell raises, if they are done with the body slightly bent forward. The fibers in the posterior part of the deltoid begin on the upper and posterior side (spine) of the scapula. The posterior fibers of the deltoid extend the arm by pulling the humerus bone of the upper arm posteriorly. The medial fibers of the deltoid are most strongly activated by seated dumbbell  lateral raises. The medial fibers of the deltoid are attached between the starting positions of the anterior and posterior deltoid fibers with attachments along the acromion of the scapula. The fibers from this muscle converge to anchor to the anterior (front) and upper portion of the humerus bone of the upper arm. The medial fibers primarily produce abduction of the humerus (raising the  humerus away from the side of the  body). This is the primary activator of dumbbell lateral raises.

Although the seated dumbbell raise is a deltoid exercise, it also activates part of the delicate rotator cuff  musculature. The supraspinatus muscle of the rotator cuff begins near  the medial side of the scapula bone  and runs over to the superior part of the head of the humerus bone of the  arm. The deltoid muscle covers the tendon of the supraspinatus muscle.

Along with the lateral fibers of the deltoid, the supraspinatus acts to abduct the humerus. The supraspinatus muscle is most active between positions where the arm is nearing a position that is paralle to the floor4 in the dumbbell lateral raise. The other important function of the supraspinatus is to  hold the  head of the  humerus  into the glenoid  cavity  (shoulder  socket) of  the scapula. It is really  the only  muscle of  the rotator  cuff that  does not  have a  rotational  function.

The shoulder joint is vulnerable to injury if the exercise is done quickly, or if the weight is jerked upward in a quick fashion. It is more important to isolate the muscle regions of the  shoulder and work in slow, smooth  movements and with relatively strict movements. If you are careful in your exercise  form and diligent in your training over the next few months, you will be surprised at how effective this exercise can be.

Your shoulders and particularly the medial part of the deltoid will be activated by the  seated lateral raise6 and take on a whole new firmness that you will want to show off. By  the time that summer is here, you will need to  start digging for your sleeveless tops, so that  you can display the fruits of your hard work.  However, you should not be surprised to be  bathed in well-deserved compliments and  questions about your transformation as a result of acquiring your new shapely shoulders.

SEATED DUMBBELL LATERAL RAISE

This exercise activates the medial deltoid and supraspinatus strongly and the posterior deltoid is  moderately activated as a result of leaning slightly forward. If one bends over excessively, it will convert to a posterior deltoid exercise, so selecting the correct starting position is important.

1. Select a set of light dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold  the dumbbells so that your palms face each other and  your arms hang straight down towards the floor. Bend  over just slightly (about 5 degrees). This will be your  starting position.

2. Keep your torso stationary. Bend your elbows just slightly and begin to lift the dumbbells upwards  (shoulder abduction).

3. Continue to lift the dumbbells upwards, but as  you raise the weights, turn the hands slightly so that  the little finger side of the hand is tilted upwards  towards the ceiling as if you were pouring water in a  glass.

4. Raise the dumbbells until your upper arms are  parallel to the floor. There is no need to lift higher  than this, otherwise the upper fibers of the trapezius,  upper back muscle, and rotator cuff muscles will be  doing the work, rather than your deltoid muscles.

5. Slowly control the descent of the dumbbells  towards the floor. Do not pause at the bottom, but  immediately begin the lift upward. This will keep the  deltoid fibers firing throughout the set. After you have  completed 12-15 full repetitions, you can rest 60 to 90  seconds before starting your next set. Start with two  sets and then you can add a third set after a couple of  weeks of training.

SQUATS AND DEADLIFTS BUILD CORE MUSCLES BETTER

Every exercise or movement you perform in the gym relies very heavily on a group of muscles found at the center or “core” of your body. The core consists of many different muscles that stabilize the spine and pelvis,  creating a foundation of support. Since the core is central to the body, a stronger core is able to transfer force more efficiently throughout the body during exercise, supporting greater strength production andincreased lean muscle mass. Furthermore, the core’s muscles are activated while performing many different athletic movements, meaning a stronger core also enhances performance on the athletic field— exemplifying one more reason to want a stronger core. Another advantage of a stronger core is a decreased risk of injury. This purportedly occurs because a stronger core has a greater capacity to stabilize the joints and soft tissue within the core, while also promoting better movement patterns that altogether reduce the likelihood of injury.

Since core strength is so vital, correct training of the core is also imperative. Optimal core training requires maximal activation of the core muscles. This, of course, means that exercise selection is critical— especially because the magnitude of muscle activation within the core has been shown to differ considerably between the many different core-training approaches typically used today. These include  the more traditional core exercises such as sit-ups and crunches, despite the fact that several studies have shown  these traditional core exercises are very limited in their capacity to activate muscle tissue within the core. Not to  mention that repeated bending of the spine during sit-ups and crunches is a good way to cause injury.

Another group of popular core-training exercises, known  as core stability exercises that include movements such  as the plank, is characterized by the use of low loads and a  minimal range of motion. This type of core-training approach  has also received significant attention for its ability to  isolate deep core muscles. Despite this attention, the ability  of core stability exercises to potently stimulate the core  musculature and enhance performance has not yet been clearly demonstrated.

The last exercise type normally used to train the core is performed with the addition of equipment to increase core muscle activity. However, the efficacy of using stability balls  or other devices to increase core activation is questionable at best when compared to non-ball/device training. This  relatively deficient activation of the core is also true when comparing any of the previously mentioned core-training  techniques to specific free-weight exercises such as the  squat or deadlift. Although this may surprise you, several  recent studies have  shown that it is not  enough to just do crunches and sit-ups even with instability  devices. In order to build a strong core, you need to use hard  “core” movements like the squat and deadlift to maximize your strength to the core!

STRONGER SQUAT, STRONGER CORE

Not only is the squat the ultimate leg exercise that stimulates increased lean muscle mass of the lower body, it  is also a great exercise for working your core muscles. This was demonstrated in a study by Shinkle et al. 8 that compared the ability of the squat versus the core exercise known as the  plank to support power output. The researchers measured the correlation between squat or plank strength with the distance that 25 Division 1 college football players could throw a medicine ball. Since a stronger core improves the  ability to transfer power throughout the body, supporting  greater overall power production, if either the squat or plank movement increases core strength there should also be an increase in the distance the medicine ball is thrown. The results showed that squat strength, measured by a one-rep max in the squat, correlated very tightly with the ability to throw the medicine ball. On the other hand, plank strength showed no correlation to throwing distance of the medicine ball. Taken together, these results illustrate that  only the squat movement develops sufficient core strength associated with greater total-body power production— while  the plank produced very little core strength as demonstrated by its inability to support total-body power production.  Furthermore, because the plank is performed in a static position that is not replicated in the medicine ball throw or most power movements, it appears to be an ineffective mode of core strength training for power development.

MAXIMIZE CORE STRENGTH WITH DEADLIFTS

Anybody with a desire to trigger muscle growth for a more impressive physique should absolutely consider one of the greatest lifts of all, the deadlift. Without a doubt, the deadlift will stimulate the growth of lean muscle mass while strengthening all major muscle groups. In fact, the deadlift is also the most effective exercise for building core strength as it directly targets all of the major muscle groups responsible  for core strength. Moreover, the deadlift apparently enhances core strength more effectively than some of the well-known core-training techniques used today.

The deadlift's unrivaled ability to build core strength was clearly shown in a study by Hamlyn e et al, that investigated the level of activation of various core muscles during the deadlift, and two well-known core-training exercises known as the superman and side-bridge, which are both popular core-stability techniques. In this study, subjects performed either deadlifts with 80 percent of their on-rep max or the previously mentioned core stability exercises while having their core muscle activity measured by electromyographic (EMG) activity, which measures the amount of electrical activity in the muscle, idicating the level of muscle function. The results showed that deadlifts activated certain core muscles roughly 70 percent more than either the superman or side-bridge exercise. As a result, it appears that the deadlifts is essential for core development - whereas the use of certain core-specific exercises such as the superman or side-bridge seem to be an ineffective way to train for overall core strength.

In conclusion, while many commend the value of core-training exercises such as the sit-up or planking to improve core muscle performance, the scientific evidence clearly  shows that free-weight exercise, such as the squat and deadlift, produce largest activation of the primary muscle groups within the core. The greater ability of the squat an deadlift to activate core muscle groups promotes a superior training adaptation that more poetently enhaces core strength, ultimately leading to improved performance in the weight room or athletic field.

15 WAYS TO SPRING CLEAN YOUR FITNESS ROUTINE

Finally the snow is melting, the sun is shining, flowers are blooming and the winter clothes are being put into storage. It is time to reignite your motivation with some spring  cleaning. But this spring cleaning is much  more fun than grabbing a broom and dust mop. Lets freshen things up with some new ideas to  keep you on the road to living a healthy, fit life. Here are my 15 tips to get you started:

1. LET’S GET A PHYSICAL

Believe it or not, only about 20 percent of Americans get an annual checkup. Be one of them! While you might look and feel just fine (or really hate needles), it’s important to keep tabs on things  like blood pressure, cholesterol and vitamin deficiencies before  designing your workout/nutrition program.

2. SET A SCHEDULE… BUT BE REALISTIC

If you haven’t been working out much lately, don’t load yourself with two-hour workouts, six days a week. You’ll only find yourself  getting frustrated and will be more likely to give up. Start with  three to four days of 30 to 45 minutes and build from there. Try  posting your exercise plan in places you’ll look frequently, like your desk at work or on your phone.

3. BUDDY UP

You will be more likely to stick with your plan if you’ve got a friend to join you. Choose someone who has similar goals and whose schedule fits with yours.

4. BUY NEW RUNNING SHOES

If you’ve been exercising and using the treadmill all winter, chances are you’re due for a new pair. Most running shoes last  somewhere between 300 and 400 miles or six months— whichever  comes first. Go to a running specialty store to get fitted, and have  them assess your gait to find the best shoe for your feet.

5. CLEAN OUT YOUR CUPBOARDS/PANTRY

Still have that tin of popcorn from the holidays or a box of chocolates from Valentine’s Day? Get rid of them. And while you’re at it, throw away other foods low in nutritional value like chips, pretzels,  sugary cereals, white bread and cookies. Replace them with fresh fruits, vegetables, oatmeal, sweet potatoes and brown rice.

6. UPDATE YOUR PLAYLIST

Do some iPod “spring cleaning” by downloading a fresh workout playlist to get you going. New music always helps kick up the intensity of your workouts.

7. UPDATE YOUR WORKOUT WARDROBE

Still wearing the same gear that you had 10 years ago? Throw  away worn-out workout duds and replace them with shorts, tanks  and tees in breathable, wick fabrics with fun colors. If you feel  good about the way you look, I believe it helps make your workouts  better as well.

8. STRETCH OUT

The best way to prevent injury is to stretch after your workouts. Yoga and Pilates are also great ways to stay flexible. Commit to at least three times a week and you will have a noticeable reduction in stress and muscle soreness.

9. STAY HYDRATED

Avoid muscle cramping and energy slumps by drinking about 3 liters of water a day. Another general rule of thumb: The more you sweat, the more fluids you need to replace, so drink up after a vig- orous workout. Use stainless steel bottles to avoid some of the chemicals associated with certain plastic varieties (such as  Bisphenol A, aka BPA).

10. PLAN A TRIP

Outdoor exercises are great, but if the weather’s still cool where you live, take a “health” vacation to a warm weather resort with hiking, biking and other activities.

11. CHECK OUT THE LOCAL FARMERS MARKET

Support your local farmers while you shop for fresh fruits and veggies. The farmers market is also a great place to pick up nuts, salsa and candles.

12. CHANGE YOUR THINKING
Instead of designing goals based purely on weight loss, concentrate on how you feel. If counting calories has you down, think in terms of portions instead. If you are dreading your workouts, I  encourage you to find a sport or activity you actually enjoy— CrossFit, Zumba, spinning, etc. It will be easier for you to commit for the long haul.

13. STEP OFF THE SCALE

Muscle weighs more than fat per square inch, so even though the number on the scale isn’t moving as fast as you may like, it doesn’t mean that your body isn’t getting leaner. To get an accu- rate measure of your progress, use a measuring tape once every two weeks to see where you’re trimming inches from your waist,  hips and other target areas. Also, be aware of how you feel in your clothes and look in the mirror.

14. SIGN UP FOR A RACE

Adding positive goals to your fitness routine will make you feel  better and also give a purpose to your training other than just losing weight or fitting into those skinny jeans. Look into local road  races— the 5K distance is perfect for beginners— and sign up with  your training partner. It’s also a great way to get involved in your local fitness community!

15. REWARD YOURSELF

Don’t forget to take care of your hard-worked body! A sports  massage is the perfect way to pamper yourself, while alleviating toxins and speeding up muscle recovery. 

HOW EXERCISE PROMOTES FAT LOSS

Brown fat is a highly thermogenic tissue that converts energy to heat instead of storing it as fat. Exercise promotes fat breakdown and use by causing muscles to release a hormone called PGC1- alpha, which triggers a messenger called BAIBA (beta-aminoisobutyric acid) to increase caloric expenditure— according to a study from Harvard Medical School led by Lee Roberts and Robert  Gerszten. These newly discovered chemicals change white fat in the abdomen into brown fat, which promotes overall fat loss.

This study helps explain why intense exercise promotes fat loss, even though carbohydrates are the principal fuels during exercise  at intensities above 65 percent of maximum effort. Intense exercise  causes more PGC-1 and BAIBA production than moderate-intensity  exercise. In humans, higher BAIBA levels are linked to reduced metabolic risk factors.

Burn Fat With Extra Virgin Olive Oil

As you know, pathologic fat accretion results in obesity. The medical community and pharmaceutical industry have been struggling to address this burgeoning condition in the Western culture— particularly in the United States. Obviously, individuals have also been struggling in their attempts to avoid or correct unsightly  or unhealthy fat gain. Imagine the shame these professionals and people must feel when they realize they  may have been ignoring a risk-free, health-promoting, inexpensive dietary ingredient that can enhance fat loss.

EVOO Extra Virgin Olive Oil,” popularized by the vibrant and spunky television personality Rachel Ray. Despite an electrifying smile and energetic personality, Rachel Ray does not possess an athletic physique. That may be a result of her goal being flavor, not physiology. EVOO is a staple in Mediterranean  cuisine, underappreciated and underutilized in Northern European and American kitchens. Olive oil is a prominent  component of the Mediterranean diet, highly regarded for  its health-promoting effect— particularly cardiovascular  health. Yet, one never hears of olive oil connoisseurs  extolling the weight-loss and fat-burning properties of EVOO.

Olive oil is graded “extra virgin” based upon the unprocessed manner of extraction and low acidity, as  dictated in the United States Standards for Grades of Olive Oil and Olive-Pomace Oil and other authorities. Not specified in these documents is polyphenol content, an  important factor in the health-promoting effects of  EVOO. Surprisingly, the highest polyphenol content is often found in the “big box” store brands (e.g., Kirkland brand— Costco) of EVOO, and most (69%) imported EVOO  failed when tested for sensory and chemical standards. This may represent shipping and storage (e.g., transit delay, light or heat exposure) issues, or adulteration with inexpensive, lower grade olive oil.

Olive oil has a very high content (77%) of monoun-saturated fat (predominantly oleic acid— 55%), with the  remainder consisting of polyunsaturated (9%) and  saturated fat (14%). In addition to the polyphenols, there  is also a considerable presence of diacylglycerol (DAG). DAG is similar to fat (triacylglycerol or TAG) in that a glycerol backbone is bonded to fatty acids. Fat (TAG)  contains three fatty acids attached to the three binding  sites, whereas DAG has only two fatty acids attached. As  there are three sites (1,2,3), DAG can be designated as 1,2-DAG or 1,3-DAG. EVOO has a higher ratio of 1,2- to  1,3-DAG. All these components contribute to olive oil’s ability to aid in managing weight at the least, if not also aiding in fat loss.

HEALTH BENEFITS

The polyphenols are a complex blend. When examining studies of polyphenol-rich olive oil, it is clear that health benefits are realized in humans, including: cholesterol (total and LDL) and triglyceride reduction, increased HDL (good) cholesterol, improved antioxidant status,  and reduced systemic inflammation. In regards to fat loss, one polyphenol demonstrates real potential as an  adjunct (add-on) to existing obesity treatments. Oleuropein is one of the most potent antioxidants in  olive oil, likely accounting for many of its protective  effects against cardiovascular damage, neurologic  degeneration, and oxidative-related cellular damage. If the findings in animal studies translate to humans,  oleuropein (or the related polyphenol, hydroxytyrosol)  may also protect against hepatic steatosis (fatty liver). When fat infiltrates the liver, due to alcohol abuse, high-fat diets, obesity, or other causes, it leads to harmful changes, such as inflammation and insulin resistance. Insulin resistance precedes type 2 diabetes which not only impedes fat loss, but also places the individual at greater risk of cardiovascular events (e.g., heart attack, stroke) and other disease states.

FAT REDUCTION AND REDUCED INSULIN RESPONSE

More relevant and exciting is oleuropein’s effects on reducing fat. Oleuropein has been noted in published  research to divert stem cells away from becoming fat cells. It is essential when reducing fat cell number to   avoid overwhelming the remaining fat cells. Otherwise, fat cells expand, becoming hypertrophic and secreting  harmful adipokines that increase inflammation. Oleuropein may avoid this consequence by increasing fat burning, accomplishing this by increasing sympathetic tone (adrenalin and norepinephrine release), and uncoupling fat-calorie burning in brown fat.

DAG, or diacylglycerol, is very similar to “regular” dietary fat (TAG), but has distinct effects in the body  that support its use in weight loss. The greatest support  was for 1,3-DAG. DAG has been shown to reduce the  insulin response to a meal, as well as postprandial  triglyceridemia (elevation in blood fat concentration  after a meal). 16-18 DAG oil has also been shown to  increase fatty acid oxidation (burning fat for calories)  using a highly concentrated form. Research on DAG oil was promising, but has been delayed as commercial  sales have been halted due to safety concerns. Manufacturer Kao believes the deodorizing process  creates byproducts responsible for the adverse effects.

INCREASED CALORIE AND FAT BURNING

As mentioned, olive oil is rich in monounsaturated fatty acids, with oleic acid being the most prominent. Oleic acid is a metabolically beneficial fatty acid, in that it is readily  oxidized, meaning that it is burned for calories rather than being stored as body fat. The net effect can result in an  overall increase in total energy expenditure— in other words, you may end up burning more calories just by consuming  olive oil, and nuts, as opposed to other calorie-equal food sources. Exercise-free calorie burning, even if it is not a huge number, is a benefit to anyone looking to manage or reduce (fat) mass. Oleic acid is not just a calorie source, but also acts directly  or is a precursor to signaling molecules. The last several years have seen the emergence of an appreciation for fatty acid-derived messengers to act as paracrine hormones.  Paracrine hormones act on tissue immediately surrounding  the cells that generate the chemical signal. One such  hormone is called OEA— an acronym for oleoylethanolamide. OEA can be generated from dietary oleic acid, or from oleic acid bound in the membrane of the intestinal epithelial cells.

These cells, which line the inside layer of the small intestine, sense the intake of nutrients. This stimulates an enzyme to cleave (take off) an oleic acid molecule from the  phospholipids that form the cell membrane. Other enzymes  convert the oleic acid into OEA, which interacts with  receptors that signal the brain (via the vagal nerve) that  enough food has been consumed. Once the brain realizes that  the energy needs have been satisfied, eating should stop.

OEA also affects other tissues in manners that aid in fat loss. Exciting research was recently published reporting that OEA stimulates the “browning” of white fat. This is one of  the processes also attributed to the muscle-derived hormone, irisin. “Browning” refers to a metabolic change in  the fat cells that store fat, increasing the number of  mitochondria (fat burning organelles inside the cell) and  enzymes that drive fatty acids into the fat-burning furnace,  rather than the saddle-bags of fat-storing droplets. Not only  are fat cells turned into fat burners rather than fat storage,  these “browned” cells are more sensitive to the signal that  activates this calorie-burning effect. A similar effect is  seen in skeletal muscle, in that OEA stimulates the oxidation of fatty acids (fat burning).

SUPER FOOD

Olive oil provides protective effects against many of the chronic conditions that plague the U.S. Through the actions of its component factors, it activates fat-burning tissues to  favor increased oxidation of fats for calories, or heat loss. The identification of the oleic acid derivative paracrine  hormone, OEA, promises new exciting research in this area.  With the withdrawal of processed DAG oil due to concerns  of the adverse effects of adulterants, olive oil remains as  one of the highest concentrated sources of DAG (5.5%). The  net effect, which appears to require regular consumption of  at least 50 grams daily, appears to be a healthier and fat- reducing metabolism. 

Olive oil alone won’t get you lean. But failing to include olive oil in the diet may impair or even prevent maximal fat loss.

Get Abs for Summer with Stability Ball Crunches

Winter is packed with holiday calories that just seem to accumulate on the waist and the hips as if drawn by magnets. A short-term strategy is to hide the winter accumulation under baggy clothes for a few months, especially when it seems like winter will never end. However, the truth is that very soon, summer will be here, and with it comes the shedding of the baggy sweatshirts. The good news is that there is still time to get your waist into a super thin, tight and flat shape for unveiling this summer. If you become serious about your abdominal training, you must elevate your metabolic rate to help consume the adipose (fat) tissue that has taken up residence on your waist over the winter. A workout will elevate your metabolic rate for several hours even after your last set or stride has been completed, so it is very important that you don’t miss any scheduled sessions. However, you will also need to step it up a bit by adding 30 to 40 minutes of aerobicseach training day. Assuming that you are in good health, the cycling or running/walking should be intense enough to push your heart rate to 70 percent of your maximum (your predicted maximum heart rate is 220 minus your age). If you have the time, the best approach is to do your aerobics at a different time of day than your weights because this will give two chances to increase your metabolic rate each day (but who has that type of time?). If your schedule is just too crazy to do this, then pack both your resistance and aerobicworkouts together, because that is much better than missing out on either part of your training quest.

The best abdominal exercises shorten the fibers in the front and sides of the abdominal wall and they do not stretch these muscles. Crunches on a stability ball will do exactly that by inducing strong shortening contractions while also challenging your core with the extra stresses associated with balancing on the ball.

MUSCLES USED

The rectus abdominis muscle is the primary anterior abdominal muscle that is activated in crunches on a stability ball. The left and right halves of the rectus abdominis is separated by the thin tendon-like linea alba. When both halves contract, the rectus abdominis muscle pulls the trunk forward so that your head and chest will move closer to your hips.

The external and internal oblique muscles are also activated by crunches on a stability ball. The fibers  of the external oblique muscle are angled in the same direction that your  fingers would point if you were to put  your hands in your pockets. When both sides of the external oblique  muscles work together, they flex the  trunk and move the head towards the feet. The internal oblique muscle sits  just deep to the external oblique muscle and connects to the iliac bone of the hip. Its fibers run around the side of the trunk at right angles to the external oblique muscle and attach to the lowest three or four ribs.Like the  external oblique muscle, the internal oblique flexes the trunk at the waist  and moves the head towards the feet.  Both internal and external oblique  muscles can help twist the torso from  side to side.

You should work up to three sets of 25 to 30 repetitions. As your abdomen gets stronger and tighter, you can increase the intensity by holding the top position for up to four seconds in each repetition. Another way to elevate the intensity for the internal and external oblique muscles is to add a slight twist to one side,  then the other as you are coming upwards  on successive repetitions. However, if you  choose to twist, make the twist slow and not fast. Moving your feet closer to your hips will  also make this exercise harder to do. Finally, as you progress and your abdominals are really getting in shape, you can make the exercise  more challenging by placing your fingers along the side of your head (not behind your head)  instead of on your chest or beside your thighs. Alternatively, you can hold a light weight in outstretched arms as you do the exercise. Crunches on a ball might look easy enough from a distance, but it is really pretty chal- lenging and effective. If you set your goals,  tighten your diet, increase the frequency of  your aerobics and hit the ball with crunches as  part of your regular abdominal training, your  thin, tight and flat abdomen should be ready  just in time for summer.

STABILITY BALL CRUNCHES

1. PLACE A STABILITY BALL ON THE FLOOR, THEN LIE ON IT WITH YOUR LOWER BACK PRESSED INTO THE BALL. YOUR KNEES SHOULD BE BENT TO 90 DEGREES AND WITH YOUR FEET PRESSED FIRMLY AGAINST THE FLOOR.

2. YOUR STARTING POSITION IS WHEN YOUR UPPER BODY IS PARALLEL  TO THE FLOOR AND YOUR UPPER TORSO IS HANGING OFF THE TOP OF THE BALL.

3. CROSS YOUR ARMS ON TOP OF YOUR CHEST TO REDUCE NECK  STRAIN THAT COULD RESULT IF YOU PLACED YOUR HANDS BEHIND THE BACK OF THE HEAD POSITION, AS THIS PREVENTS PULLING YOUR HEAD FORWARD AS YOU ARE COMING UP ON EACH REPETITION.

4. KEEP YOUR HIPS STATIONARY AND YOUR FEET ON THE FLOOR AS  YOU FLEX YOUR TORSO BY CONTRACTING THE ABDOMINALS AND CURLING  YOUR SHOULDERS AND TRUNK UPWARD. RISE UP AS HIGH AS YOU CAN  BUT DO THIS SMOOTHLY OVER ABOUT TWO SECONDS AND WITHOUT  JERKING YOUR TORSO UPWARD. ALSO ENSURE THAT YOUR LOWER BACK  MAINTAINS CONTACT WITH THE BALL.

5. SLOWLY CONTROL YOUR UPPER BODY AS YOU RETURN TO THE  STARTING POSITION. TAKE ABOUT THREE SECONDS ON THE WAY DOWN.  ONCE YOU REACH THE STARTING POSITION, IMMEDIATELY BEGIN THE NEXT  REPETITION UPWARDS.

6. EXHALE AS YOU COME UP AND AS THE ABDOMEN FIBERS SHORTEN AND INHALE AS YOU COME DOWN.

SMARTER SQUATS FOR TONED GLUTES

Correctly performed squats dramatically increase leg strength and power, enhancing athletic performancewhile also stimulating growth of lean muscle mass in the lower body. It is generally accepted that squats increase muscular strength over the longer term by boosting muscle hypertrophy and increasing the number of connections between motor neurons and muscle cells for greater muscular contractile force.

However, certain squatting techniques can instantly boost muscle power by rapidly increasing muscle contractile force without requiring additional muscle mass or neuromuscular connections. This phenomenon occurs by a process known as post-activation potentiation (PAP), which utilizes two different mechanisms to immediately promote greater muscle strength. The first mechanism involves greater activation of the myosin regulatory light chain protein typically triggered by a maximum intensity lift.  When more myosin regulatory light chain is triggered, it increases the number of interactions between actin and myosin, the two muscle proteins that drive muscle contraction. As a result, the contractile force of the following lift is increased. In the second mechanism, an initial high-intensity set causes a spike in nerve cell activity that subsequently producesadditional muscle fiber excitation and muscle force for the next few sets.

Many studies have shown that the back squat potently induces PAP5-7 where the primary factor promoting PAP is the use of heavy weights. However, more recent scientific work has shown that, in addition to heavy weights, several variations of the squat can also effectively induce PAP and using these PAP-inducing techniques should increase the weights you lift, not in a month or year, but the next time you hit the squat rack.

DEEPER SQUATS TRIGGER MORE PAP 

The range of motion (ROM) performed while squatting strongly influences exercise intensity. While performing a partial ROM squat permits the use of more weight for greater intensity, the reduced range of motion minimizes muscle stimulation. On the other hand, full ROM squat movements trigger greater muscle contraction. Because greater muscle fiber excitation has a greater ability to induce PAP, full ROM squats should conceivably elicit a greater PAP response.

As shown in a recent study by Esformes et al., the different demands put on the body by full and partial ROM squats does, in fact, produce different levels of PAP, yielding considerable differences in muscle power output. In this study, researchers had each subject do a three-repetition maximum, performing either full or partial ROM squats, and then five minutes later each subject performed a vertical jump to assess muscle power output. The full ROM squat group increased jump height much more than the partial ROM squat group, gaining 4.6 centimeters in jump height compared to 3 centimeters and demonstrating a considerably larger PAP-inducing effect from full ROM squats compared to partial ROM squats.

LONGER REST PERIODS, MORE MUSCLE POWER

The most effective rest interval for building maximum squat strength during high-intensity training should be long enough to permit full recovery of the neuromuscular system, roughly three to five minutes, and may need to be a bit longer to maximize the positive influence that PAP has on muscle force production. The relationship between ample rest and maximal PAP was recently elucidated in a study9where scientists at the University of Sao Paulo had 11 young men, with significant training experience, do a maximal set of squats after warming up followed by varying rest periods of one to seven minutes with each subject, then doing one set at 50 percent of their one-rep max. During this set, the researchers measured the power generated from each subject in order to see if PAP could increase power output. The results showed that PAP did increase power production and that the longer the subjects rested, the more power they generated. For instance, subjects generated significantly greater power output during the concentric phase of the squat after a seven-minute rest period compared to resting for just one minute.

KAATSU-STYLE SQUATTING

While PAP is usually activated using heavy weights at approximately 80 to 90 percent of the one-repetition maximum, kaatsu training can induce PAP despite the use of lighter loads of roughly 20 to 30 percent of the one-repetition maximum. This is because kaatsu training involves the restriction of blood flow to theexercised muscle groups, which triggers the preferential activation of fast-twitch muscle fibers. This preferential activation of fast-twitch fibers deceptively represents high-intensity training to the body, as fast-twitch muscle fibers are usually activated at high-intensity training only— thus giving this mode of training the capacity to induce PAP. In a study by Moore et al., resistance training at an intensity of 50 percent of the one-repetition maximum resulted in significant increases in strength when combined with blood flow restriction, while a second group training at the same intensity, without occluded blood flow, elicited no gains in strength. The results of this study illustrate that low-intensity kaatsu resistance training produced an adequate stimulus for increasing muscle strength by activating PAP without the need for heavy weights. While no study has ever investigated the ability of kaatsu squat training to induce PAP, studies have shown that kaatsu squatting causes a considerable increase in strength ostensibly. This is because kaatsu training caused PAP in the lower body in a very similar way to kaatsu-induced PAP in the upper body as shown in the previously cited study.

In summary, the simultaneous use of PAP-inducing squatting techniques, including kaatsu-style squatting through a full ROM with ample rest periods, should synergistically elicit PAP for appreciable gains in lean muscle mass. Furthermore, because PAP rapidly enhances the muscle cells’ contraction force, it represents a complementary approach to the more gradually acquired gains in muscle power from standard squatting methods that increase muscle hypertrophyand neuromuscular activity. Taken together, the potentiation of muscle tissue to contract with greater force, via PAP, should enrich the response to elevated neuromuscular activity and muscle cell hypertrophy that results from standard training methods, ultimately promoting superior gains in strength and lean muscle mass.