Quick and Easy Complete Core Workout

 Quick and easy Complete core workout:

1) Lying flat on the back, legs straight, squeeze (contract) the gluteus muscle 50 times.

2) Lying flat on the back, knees bent with feet close to hips, leading with the head, move knees to one side, then back to the other side for count of 50.

3) Lying flat on the back, knees bent with feet close to hips, lift hips 50 reps -- by contracting abdominal muscles.

Develops all the muscles of the of the hip and groin region -- eliminating back pain, pot belly, hip adductor and abductor muscles (side to side).  

Recommended for first thing before getting out of bed -- or on a thick mat for comfort.

The recommended movements in the article or videos recommended traditionally and conventionally are likely to cause pain and discomfort rather than relief and optimize circulation.  Done daily, it will develop the "core" muscles so problematical for most.

The problem with most recommended "core" muscle exercises is that rather than relieving the pain that most are advised to do them for, they cause pain and discourage people from performing them -- especially because they are not getting the results promised for them -- evoking pain because they require a lot of visible movement.  The trick with strengthening the core muscles of the hip girdle, is requiring minimal movement while obtaining maximal contraction -- which is best achieved when there is no weight-bearing requirement of the extremities.

So leg and foot lifts requiring maximum movement of the extremities are not the designed strength and use of the "core" muscles of the torso but stability and strength -- produced by the compaction of these muscles rather than the lifting of the leg -- which does not even produce the greatest contraction of the core (anchoring) muscles.  Although the deadlift and squats are frequently highly recommended for building the muscles of the hip and back -- in its fullest contraction (finished) position, the gluteus muscle is always relaxed -- rather than fully and optimally contracted.  This ultimate contraction, is only possible if there is no load on the spine -- and thus the gluteus muscle can attain its fullest contraction while the spine is allowed to fully extend because there is no weight-bearing load.

As long as the thigh bone moves forward and up, the gluteus muscle cannot contract -- nor can it be fully contracted in a bone on bone lockout as the finished position of a deadlift or squat requires.  For the gluteus -- as well as the spinal erector muscles to be fully contracted, and thus optimize the blood flow to this area, the spine has to be arched as far as possible without any load precluding that range of movement.

Only then, will the gluteus achieve maximal contraction as is desired because it is the largest, most powerful contracting muscle in the body -- affecting the flow to the lower part of the body that most people find problematical -- particularly as they get older and those problems accumulate and exacerbate.  That is the awful feeling of being "cut off" at the hips -- because that essential connection is not maintained at optimal levels of functioning and development.  But the answer is not just to double-down on one's upper body exercises and ignore the lower portion of one's body -- but to restore that functioning to its proper understanding and why it frequently remains the weak link of one's body.

A little bit of the "right" thing produces miraculous results -- while any amount of the wrong thing may not only not produce the desired results, but may be the cause of the further aggravation of that problem -- even as much as it is universally recommended -- with the lack of overwhelming and convincing success.

The right thing is instantly recognizable as such -- especially if the very measure of its effectiveness is whether it produces the fullest contraction possible -- which determines the flow into and out of that area.  That contraction also shapes the muscle, and done enough times, develops the muscle-memory of that muscle to do what it has been conditioned to do -- unfailingly and efficiently.  That is the role of practice and conditioning -- to become even better at doing what is beneficial and advantageous to do.  Instead of having no idea what to do with all one's equipment and capabilities.

Fitness for Life

  Effective exercise is not dependent on equipment — but the proper understanding of the human body. The body is designed to move — particularly at the head, hands and feet — and all other movements and functioning, is designed to support those movements. What places humans at the top of the evolutionary scale is a uniquely large brain, a tool-manipulating hand, and a foot that allows for upright posture — so that their senses are as high as possible for maximum effectiveness. Logically, those developments and skills should be the highest priority in considering self-improvement — and everything else goes along for the ride.

However, in most exercise programs, they are ignored entirely — or taken for granted that nothing can be done to improve them — when it should be obvious to the observant and thoughtful individual, is that those are the features that ultimately differentiates the exceptional from the ineffective. Most people aren’t even aware of that fact because all they see is the gross movement rather than the fine motor movement — of the head, hands and feet. But that’s what really makes the difference — whether throwing a rock, spear or ball — or jumping high and running fast — or being more aware than the person who only has their head down looking at a single spot, and so has no idea of what is going on around them — and can select the most appropriate action. That is what fitness is ultimately all about — most critically in primitive times, but just as importantly in modern times.

Most people have lost that connection — or never had it brought to their attention. They were just told to do this or that — which they blindly obeyed because the other was bigger than them — or simply more demanding of them. And so unfortunately, that is the limit of most people’s understanding of why they do anything. That’s also what “everybody” says they must do also — even if they don’t get the desired results — or find it impossible to do. I don’t know how many times I’ve seen instruction videos informing people that if they do what is impossible for them to do presently, they will be in wonderful shape and condition eventually. The trick then, is getting from here to there. But as many admit, you can’t get there from here. So of course, that is not helpful.

Realizing this important any time in life — but more so as one becomes increasingly aged and debilitated, but often is what it takes to try another way that might work — out of sheer desperation, if nothing else. Often, that is what it takes for people to make meaningful and impactful changes in their lives. Otherwise, they just go on doing what isn’t working — because they have the time, energy and money to spare. But then when they don’t have such reserves, they have to make the most of what they actually have — even getting down to the absolute basics.

The value of all movement is that it increases the blood flow to the muscle actually moved — in addition to the action of the heart muscle to provide for a constant and reliable flow — or outward pressure from the center. The problem is the lack of pressure and flow back towards the center — that is effected by the rhythmic contractions at the extremities. In the absence of exercise equipment designed for that purpose, the articulation of movement at the wrists, ankles, and neck — determines the muscular state. That is achieved not by resistance — but by range of movement — and so by articulating the fullest range of movement at the furthest extremities determines the circuit (extent) of effectiveness.

If all one does is increase the work of the heart, then the rest of the skeletal muscles are not engaged in increasing the flow but actually is the resistance to the flow (circulation). That is the troubling design of most equipment designed to increase the work of the heart — while moving very little else in the body — and particularly, at the hands, feet and head. Those remain immobile — and thus, largely unaffected. That remains the problem — throughout life — because that is where the fluids accumulate and are not flushed out by the vigorous action of deliberate muscle contractions at those axes of movement (rotation).

The heart does its job by filling in any space that is vacated by the contractions (compression) from the extremities but cannot overcome the fluid remaining because of the lack of those contractions — which is the problem of modern life that requires no such contractions to sustain life at its most primitive and basic level. That was the kind of movements required to sustain life. One had to be successful at throwing the spear to stay alive — and to eat. It was not enough just to get their heart rate up. That would have happened just by being in a precarious situation of life or death. Fortunately, we live in times and conditions that don’t require that everyday struggle for survival — but instead, live in an abundance of food and leisure — requiring very little exertion and effort from us — unless we deliberately program it into our lives as the person we wish to be.

That is the significance of bodybuilding — that most people have no idea they have the power to do — as the most important thing to do. Unlike “competitive” bodybuilding, it can be extremely personal and unique to each individual’s aspiration of themselves and their own unique ideal of what beauty, aesthetics and usefulness is. But it has to have some basis in reality and functionality — that is distinctly meaningful and useful. That bottom line for most, is taking care of oneself — so that everybody else doesn’t have to do that for them. Such societies are less than zero-sum games — and will impoverish all — as each requires more care and resources than each individual can produce to sustain for the continuance of that society, and beyond that, abundance, prosperity and happiness.

Otherwise, they reach an old age and wonder, “How did I get into such a hopeless condition?” — and think there is no other way than the one that has failed for ages with no alternatives in sight — because they fail to address the critical failures of the aged — at the head, hands and feet. There are a lot of people whose hearts continue to beat — but show no movement at the head, hands and feet — that are indicative of a vital and vibrant human being. That is what we call responsiveness — or if you like — fitness that lasts as long as one lives. It is a matter of the right priorities and order of importance.

Understanding the Importance and Effect of Physical Exercise

 Movement increases and directs blood flow. It does so by the overriding great principle of our environment — that pressure is inversely related to volume — which is to observe, that as a muscle mass contracts, the pressure within increases — and so flows into an area with lower pressure, and that is the principle that accounts for flow, or liquid dynamics. To a limited extent, that is what happens whether one realizes it or not — or even babies would not survive for long, but they invariably do — but quickly, some do it quite naturally better than others — and become healthier and more robust than others — in the struggle and quest for survival, and beyond that dominance and mastery of their environments.

The more robust individuals exhibit more, and more powerful movements, which cause their greater blood flow that enables health and growth — because movement is caused by the contraction of the muscles. That is what they are evolved to do. The best example is the function of the heart muscle — that reliably contracts and relaxes so as to provide a reliable pump for which the rest of the body can rely on -- automatically, or autonomously — so that one doesn’t have to think about it 24/7. It will reliably do what it has to do — relying on the signal it gets from the brain about its requirements — particularly the availability of oxygen that the brain is most sensitive to.

That also to some extent, is automatic — but can be enhanced by a greater flow of nutrients into it — mainly caused not by the heart working harder and faster, but by the local (voluntary) muscles contracting and increasing the flow out of that organ and tissues back towards the central organs of the body — including the heart as well as the filtering and recycling organs of the body (liver, kidneys, lungs, digestive tract, etc.) That contraction of those muscles, creates the compression of fluids out of those tissues — that upon relaxation, creates a vacuum for new fluids to flow into — by the reliable contractions of the heart and other autonomous muscles.

But the muscles we have direct, voluntary control of are the large, skeletal, voluntary muscles, which we generally refer to as exercise, and are even more empowered with the proper understanding of its basic functioning and design. Skeletal muscles always contract from the farthest point back towards the center of the body just below the sternum, that the ancient Chinese called the dantian, or anchor of the muscles along the five meridians (pathways) of human movement and expression. No matter what activity or sport, the expression is always at the head, hands and feet — even if one is not aware of those fine movements. It is usually called the “follow through,” rather than more accurately, the leading edge of that movement.

The former implies that the contraction (rotation) around those axes are an afterthought — rather than the whole point of that movement. It is like shooting a basketball — and realizing that only the proper rotation at the wrist will produce the desired accuracy and outcome — and not to rotate at the wrist, will not produce the desired effect. However, that does not prevent exercise instructors from creating movements that have no practicality in the real world — despite becoming proficient at the contrived movement. The most common of these, is to focus the movement around the larger, supporting “core” muscles rather than the ultimate expression and full rotation at the head, hands and feet.

The reason this is important is because the contraction at that focus is the extent to which the tissues are compressed and effect the flow and the evacuation of the residual fluids in those tissues, which is the inflammation and swelling associated with poor health and appearance because those fluids are retained in those tissues, and over time, kill off the neuromusculature it serves in a spiraling deterioration of function and development — generally noted as being “out of shape.” At that point, the development and appearance convey that one is not in optimal health and condition.

By then, the functioning has also declined dramatically — so that the general impression is one of failing health and inability to do what they would like to do — as an indication that one is at their prime — at whatever age and circumstances. But it is not enough simply to want to be in their best shape — to make it so, or obviously everybody would be in that condition. Far more important is simply doing all the right things that make such an outcome inevitable — by first understanding what those things are. Unfortunately, that is not how exercise is generally taught. It is usually just advised if not commanded, that one must do this and that — without any understanding or questioning of what is actually being done, and so many people are rightly turned off by that approach — and will accept any other fate but that blind obedience to the will of authoritarian personalities.

That is not a necessary requirement of such participation in healthful activities — although such instructors will insist it is — or will abandon such regimen at their first opportunity. But if one has the proper understanding of what and why one is doing, then nothing makes more sense to do — as long as they live and want to be better. At no point in life would a rational person think, “I’m done, no sense getting better — that is the way it must be,” and then lie motionless waiting for the end.

When More Isn't Working

  The problem with Negative Accentuated or the slow-lowering of the weight is that it's not natural movement -- and most people experience it that way, and so discontinue that method of training. Undoubtedly what it does do is make the body prematurely fail -- but that failure is not caused by pure muscle failure -- but by cardiovascular failure -- and that is seen in all the videos claiming to be high-intensity training -- by everyone, including Arthur Jones. That was also the problem with Isometric training -- causing the vasalva effect -- as well as when lifters pass out from heavy deadlifts or squats.

That is the natural and predictable result of not breathing when one artificially resists the natural work of gravity -- in lowering the weight. That's why the human body will sense that it is the wrong thing to do -- because the intelligent thing to do, is allow gravity to perform that work whenever possible -- while positioning oneself in each rep -- by getting into the relaxed position as much as possible -- preparatory to the next positive movement. The relaxation is just as critical as the contraction -- but if one is contracting as hard or even harder in the relaxation phase of a movement -- then there is no alternating relaxation/contraction cycle -- that not only performs work, but enables the optimal respiration and circulation (flow) that enables functioning and development.

Most of the bodybuilders who got into it around the '50-'60s were told by Bob Hoffman of Strength and Health, and Perry Rader of Iron Man, to begin their workouts with light squats alternated by light pullovers -- and most made unexpectedly fantastic gains doing so. What they did right was time their movement to the natural rhythm of their breath -- exhaling to lift the weight, and inhaling as they lowered the weight. But if one resists the lowering of the weight, one invariably has to stop breathing (inhaling) -- which is the natural result of relaxation and the expansion of the chest cavity.

The distinguishing feature of "high-intensity training" is the elimination of rest between one set of each exercise -- and the easiest way to achieve that is to do one set of 50 repetitions with a weight allowing one to do so -- with no rest between exercises. In this manner, one can achieve muscle failure without the cardiovascular failure -- as each muscle pre-exhausts the next, and achieves complete exhaustion in about an hour. That usually requires one week to fully recover -- accounting for the infrequency requirement. The trick then is recovering from extreme muscular soreness -- which can best be alleviated by doing those movements with no weight at all -- but rotating (contracting) at the head, hands and feet which are the insertions at the most distal parts of the body to effect a flow to remove the inflammation, while producing the void to allow new nutrients into those tissues.

This is particularly helpful for older bodybuilders who no longer experience growth and may even be experiencing decline (sarcopenia) despite their efforts. They have to upgrade their understanding of the process -- because more of what isn't working, is not the answer.