Six Pack Abs Secret

by The Healthy Back Institute - www.MyBackPainExperts.com

Back pain is such an obvious problem in our day-to-day lives that we either let it get the best of us, take way too many over-the-counter pain or anti-inflammatory pills, or run to the doctor for physical therapy or surgery. And you know the pain or spasm is coming (or going to get worse than it already is), because you had a stressful day at work or you lifted too many boxes or pull a weed the wrong way from your beautiful garden.

The good news is that suffering back pain need not be a part of your daily routine. All you need to do is engage in a few easy exercises to loosen up and restore proper posture, and your back will be supple in no time.

You don't need a personal trainer or a gym membership, or even a lot of space to do them. And these three simple exercises should always be your first line of "therapy" when you feel a twinge of discomfort... and certainly long before you reach for the pain relievers or muscles relaxants. A few relaxed sets of each of these exercises can immediately make you feel better, and prevent a needless trip to the doctor.

These simple exercises are knee bends, waist twists and hip rolls. They are a great way to get the blood moving, release those feel-good endorphins, stretch the muscles, restore normal range of motion and help you detox those nasty toxins that cause pain and inflammation. These are the secrets to back pain relief - and prevention.

Since these simple exercises contract and extend the major muscle groups, including the core stabilizing muscles, you can do them anytime with varying degrees of difficulty. Simply adjust them as you get more accustomed to doing them.

Done regularly, these beneficial exercises will increase your health and fitness levels by promoting blood circulation and releasing muscle tightness and spasms, thus helping to tone your body. They will make you feel warmer and even help improve your digestive health as they assist the action of your intestines to move the bowels and aid in the detoxification process.

Detoxing is important when considering pain, as toxins (metabolic waste) in the blood and muscles creates inflammation and pain.

Let's now look at how easy it is to do these three simple back pain relief exercises:

back exercise - hip circlesExercise 1 - Hip Rolls:

Stand back away from your support and stand with legs at shoulder-width apart.

Tighten your abdominal muscles and put your hands on your hips.

Imagine you have a hula hoop, or are doing the hula, and rotate your hips clockwise 5 times, then rotate them counter-clockwise 5 times.

Be sure to relax and smile and breathe naturally with this exercise.

back exercise - waist twistsExercise 2 - Waist Twists:

With your hands relaxed at your sides and with feet a shoulder-width apart, simply start swinging your arms right then left, patting both hands on your lower back as they reach around.

This will massage the kidneys. Be sure not to swing or pat too hard, just in a relaxed easy motion! Breathe naturally and relax.

Simply do a count of 10, and then relax. Then move onto the next exercise.

knee bends - back exerciseExercise 3 - Knee Bends:

Do some gentle, relaxed knee bends. If you have knee or back issues it is best to do them with the assistance of a chair, table or desk.

Stand in a relaxed shoulder-width position and place your hands on the support. Tighten your stomach muscles and exhale while bending your knees and going down as far as you can without falling or straining your knees. Inhale while standing up. Do 10 of these to finish this quick exercise circuit.

The complete series of these three simple exercises only takes about two minutes to complete. Initially, try to do the exercises three times each day.

So take an exercise break at work instead of a coffee or cigarette break! You'll be delighted on how good your low back will start to feel over time.

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by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

You may have noticed from a lot of my ezine issues that I speak a lot about the power of your mind and how this controls the results you get in your body.

This is yet another example of the power of the placebo effect, and probably the only reason anybody gets any results whatsoever from typical supplements (I'm talking more about bogus fat burner supplements rather than legitimate whole food supplements).

I recently read about an interesting study regarding energy drinks and whether they actually give any results (sorry, I don't have the exact citation or the exact numbers involved), but here was the general details of the study...

The researchers split the group into 2 large groups of people. The first group they gave one of these typical "energy drinks" that you see everywhere (which I've mentioned before are a complete waste).

Now here's the important part... the researchers specifically told this 1st group of people that the energy drink they were receiving would increase their strength and endurance levels and increase their energy output.

The 2nd group received the exact same "energy drink" but was not told what the drink was, so nothing was said about it improving anything. For all these people knew, they were just being given a drink because they were thirsty. They were not told that this drink was an "energy drink".

The very interesting results:

The 1st group, which was told that the energy drink would improve their strength and endurance, actually DID increase their strength outputs and endurance tests.

However, the 2nd group, which received the EXACT SAME "energy drink" was NOT TOLD that it would help anything, and therefore, they showed no measurable signs of improvement on any of the tests!

Wow... yet another powerful example of how it's ALL IN YOUR MIND!
Energy drinks don't really help with anything, but if you strongly believe in your mind that something you are doing will improve your results, it really can help your results. This is the placebo effect at its best!

One way that this phenomenon can be applied to your nutrition and workouts:

1. When you're performing certain exercises, you need to really strongly BELIEVE IN YOUR MIND that those exercises are transforming your body... in return, that strong belief will improve your results in the gym MUCH more than just mindlessly going through the exercises.

2. When you are eating healthy food, you need to really strongly believe and think about how much that food is making you leaner, stronger, and giving you more energy. If you believe strongly how much that food is helping you, it WILL help you much more than if you didn't think about what you were eating positively.

This is very powerful stuff! Your brain CAN really control your fitness results or lack of results.

Be Awesome,
Khodan
U.S. Army Master Fitness Trainer
http://www.mysixpackabsecret.com