Six Pack Abs Workout Routine
This exercise is suitable for general health. It is also used in the prevention and treatment of abdominal pain and distention, diarrhea, constipation, anorexia, colitis, gastritis, gastric and duodenal ulcers, and other disorders of the digestive system. For treatment of diarrhea and constipation, Abdominal Exercise can be practiced following Circulation Exercise to get better therapeutic effects. For treatment of ulcers or colitis, it is desirable to precede the exercise with Inner Health Cultivation Exercise or Health Promotion Exercise. Points for Attention
Tense the abdominal muscles and iliopsoas muscles in order to force the lumbar vetebra to touch the bed. Meanwhile, limit the abdominal respiration method and use more natural chest respiration method, but don't hold the breath. Keep this state as long as possible, according to your own constitution. Return the original posture and rest for a while when you are tired.
After you have practiced the abdominal exercises for about 3-5 weeks, you may feel your abdomen get warmer every time you practice. After continued practice, the abdomen will start to tremble and shake each time you start the fire. This means that Chi has accumulated at the Dan Tien and is about to overflow. At this time you should start to coordinate your breathing and abdominal movement with the movement of your Huiyin (literally Meet the Yin ) cavity and anus to lead the Chi to the tailbone (Weilu cavity).
Ribs (intercostal muscles), the muscles in the neck, and the abdominal muscles. The diaphragm, a bell-shaped sheet of muscle that separates the lungs from the abdomen, is the most important muscle used for breathing in (called inhalation or inspiration). The diaphragm is attached to the base of the sternum, the lower parts of the rib cage, and the spine. When the diaphragm contracts, it increases the length and diameter of the chest cavity and thus expands the lungs. The intercostal muscles help move the rib cage and thus assist in breathing. All the muscles used in breathing contract only if the nerves connecting them to the brain are intact. In some neck and back injuries, the spinal cord can be severed, and the person will die unless he is artificially ventilated.
As was explained before, the method in which Qi is generated in the Dan Tian or Qihai and then guided by the mind to circulate through the entire body is called Nei Dan. The location of the Dan Tian is about one and a half inches directly below the navel. The name Dan Tian means Field of Elixir and is used by Daoist meditators. The name Qihai is used by acupuncturists and means Sea of Qi. The Dan Tian is considered to be the original source of a person's energy, because the embryo uses the lower abdomen to circulate its supply of nourishment and oxygen from its mother. After the baby is born, it continues to breathe with emphasis on the lower belly for several years. But gradually the focus of breathing moves higher and higher in the torso, so that by late childhood, people think of themselves as breathing with their chests, and they have lost control of their lower abdominal muscles. In Nei Dan meditation, the practitioner returns to the embryonic method of breathing at least the...
Relax all over, breathe naturally, apply the tongue against the palate, and concentrate the mind on the navel. Concentrate on the navel as the center of a circle and imagine moving the abdominal muscles during inspiration. During inspiration imaging moving the abdominal muscles from the center point clockwise to a point above the navel. During this part of the movement one should silently say, The white tiger is hiding in the east. During expiration continue the movement to complete the circle while silently saying, The green dragon is hiding in the west. Continue this movement around the naval 36 times starting with a very small circle and gradually making it larger each time. The circles should expand from the navel until they cover the flanks and xiphoid process. Repeat this process in the opposite direction starting from the center point beneath the navel moving in a counterclockwise direction to the point opposite the starting point below the naval. During this...
Because of structural blockage in the chest, it may be necessary at first to tighten the abdominal muscles in order to direct the breath up into the chest. Do this if necessary. Otherwise the abdomen will protrude as you inhale with very little chest expansion. Over time, gradually use less and less force to hold the abdomen in while inhaling, until you can breathe into the chest without either intentional abdominal contraction or unintentional abdominal protrusion.
Sit cross-legged on a bed or upright on a stool. Pull in the chest and keep the spinal column straightened. Keep your neck straight (by picturing a light object on the head) and your shoulders relaxed. Close your eyes slightly and stick the tongue against the palate. Breathe evenly and concentrate the mind. Use abdominal respiration at first and then change to reverse breathing when you become familiar with the exercise. Respiration should be adjusted so that it is fine, gentle, soft, and long. Concentrate the mind vaguely on the Dantian. The movement of the abdominal muscles should be coordinated along with the breathing, which should feel lively and at ease. After a certain period of training, you may feel a kind of warmness in the Dantian, which will increase in intensity as you practice. When enough warmth has been accumulated, a flow of the hot Qi can be felt. With your mind, follow this energy from the along the Du Channel via the acupuncture point Huiyin (Ren 1) and the coccyx,...
Lie on a slant board with the head towards the floor while doing this same exercise. Using a weight on the lower abdomen while lying flat, breathe in so that the weight is raised as the diaphragm lowers. Exhale. The diaphragm goes back to its normal position and allows the belly to flatten and lower the weight. Practice this daily, increasing the weight once a week and you will soon acquire a great control in directing Chi to the lower abdomen while strengthening the abdominal muscles. By putting the board higher up on the wall, you can increase the demands made on the abdomen and diaphragm. This approach allows you to discover various ways of adapting to a new position and gain greater control. Always repeat in multiples of three to 36 times. When you are proficient at abdominal breathing, you may go on to the next exercise.
Abdominal respiration also known as abdominal breathing is developed gradually under the guidance of the will until it occurs naturally. To train abdominal respiration, one uses the consciousness to relax the abdominal muscles so that the abdomen expands naturally during inspiration and contracts during exhalation. The contraction and relaxation of the abdominal muscles are intensified gradually and naturally through practice. Forced exertion must be avoided. Reverse abdominal respiration is the main breathing method used in advanced Qigong exercises and during the emission of outgoing Qi. In this method, one uses the will to contract the abdominal muscles during inspiration and to relax them so that the abdomen expands during expiration. Although this method is initially awkward, it will become natural through proper training. When reverse abdominal respiration becomes more or less natural, it can be done in cooperation with contraction of the anus, which increases the physical and...
This exercise helps you to regain conscious control of the muscles in your abdomen. The lower Dan Tien is the main residence of your Original Chi. The Chi in your Dan Tien can be led easily only when your abdomen is loose and relaxed. The abdominal exercises are probably the most important of all the internal Chi Kung practices. There are four major benefits to this abdominal exercise. First, when your Lower Dan Tien area is loose, the Chi can flow in and out easily. This is especially important for martial Tai Chi practitioners, who use the Dan Tien as their main source of Chi. Second, when the abdominal area is loose, the Chi circulation in the large and small intestines will be smooth, and they will be able to absorb nutrients and eliminate waste. If your body does not eliminate effectively, the absorption of nutrients will be hindered, and you may become sick. Third, when the abdominal area is loose, the Chi in the kidneys will circulate smoothly and the Original Essence stored in...
The action of this exercise is just like poling a boat. As if the exerciser is standing on a boat, holding a pole in the hands and pushing the pole to the lower back direction with force to make the boat move forward. Practise 1 or 2 times a day, 30 minutes each time till you sweat. The exercise can make the thorax muscles move with force, the abdominal muscles contract and increase the moving range of the diaphragmatic muscles so as to massage the liver and gallbladder.
Once you feel comfortable with the details of Door Hanging, consciously relax the abdominal wall while you practice. As you soften the abdominal muscles, relax and straighten the spine against the door edge. You will be able to feel a sensation of 'pulling in and up' deep inside behind the front lower ribs. This is the left and right psoas muscles working. (Fig. 4.9)
Practice Psychosomatic Relaxation Exercise and Inner Health Cultivation Exercise. The method Rubbing Zhongwan (Ren 12) Area, saying Hu and the manipulation procedures of Dredging the Spleen and Stomach described in Spleen Regulation Exercise may be practiced by patients with hyperactive liver Qi which is attacking the stomach and causing Qi stagnation and blood stasis. Patients with insufficiency of spleen Yang should use the technique Taking Yellow Qi to regulate the spleen and Dredging the Spleen and Stomach. As described in Spleen Regulation Exercise, Chest-Hypochondrium Exercise and Abdominal Exercise should also be performed.
Practice Automatic Qi Circulation Exercise (counterclockwise direction only) supplemented with the Abdominal Exercise. Patients with diarrhea caused by cold and dampness may practice Filth Elimination Exercise, while patients with diarrhea before dawn may practice Taking Essence from the Sun.
(2) Orthodromic Abdominal Respiration It refers to trained natural orthodromic abdominal breathing formed gradually through practice of natural respiration under guidance of will. To train orthodromic abdominal respiration, one employs a little consciousness to relax the abdominal muscles during inhaling to make the abdomen bulged naturally, and during exhaling , uses some consciousness to get the abdominal muscles contracted. The contraction and relaxation of the abdominal muscles are intensified gradually and naturally through a certain period of practice. Forced exertion must be avoided. The orthodromic abdominal respiration tends to appear when one concentrates his mind on the navel. Antidromic abdominal respiration is the main breathing method used in training qi, guiding qi and in emitting outgoing-qi.To get it, one uses will to guide the abdominal inuscles to contract and make the abdomen sunken during inhaling and during exhaling , relaxes the abdominal muscles gradually to...
Practice Nourishing the Kidney for Rejuvenation and Abdominal Exercise and Waist Exercise. For patients with deficiency syndrome may practice Automatic Qi Circulation Exercise emphasizing clockwise Qi rotation among patients with excess syndrome emphasize counterclockwise Qi rotation. Delicate patients with deficiency syndrome may also practice Health Promotion Exercise or Inner Health Cultivation Exercise.
Fire Up Your Core
If you weaken the center of any freestanding structure it becomes unstable. Eventually, everyday wear-and-tear takes its toll, causing the structure to buckle under pressure. This is exactly what happens when the core muscles are weak – it compromises your body’s ability to support the frame properly. In recent years, there has been a lot of buzz about the importance of a strong core – and there is a valid reason for this. The core is where all of the powerful movements in the body originate – so it can essentially be thought of as your “center of power.”