Nov 13, 2007

Blog Kindergarten: A Bossy Tutorial. Core Secrets®

Developed by Gunnar Peterson—celebrity fitness guru—the Core Secrets® program is based on the theory that you burn more calories when alternating exercises between the upper and lower body, and you melt away inches when each of these exercises engage the entire core muscle group: the abdominals, obliques, glutes, and lower back.

And how does the Core Secrets® program accomplish this? By sticking your ass on a fitness ball—because simply maintaining your balance requires involvement of all the core muscles. Or at least that’s what they said on the infomercial Bossy watched five years ago that prompted her to order the Core Secrets® system because she was convinced she would not only utilize the Core Ball for her exercise regime but would use it as a desk chair and also sit on it while watching television, which lasted all of three days and it’s been in the basement ever since. Shall we begin?

First you’ll need a clutter-free surface to display your Core Secrets® flash cards since you’ll need to refer to them every three seconds periodically:

cheat-sheet

The 25-minute full body workout apparently Bossy lost a few of her flash cards so her workout is now only like 4 minutes begins with a Warm Up:

warm-up1

Sit upright on the ball and stretch your arm across your chest pressing the elbow with the opposite arm:

warm-up

Next it’s time for the Reverse Hyperextensions:

legs-air1

Roll onto your ball and walk hands forward until only your upper legs rest on the ball. Lift:

legs-air

Next roll onto your back for the lunges. With your feet resting on the ball and your knees slightly bent, curl your shoulders off the floor and reach your arms toward the ball:

milky-way

This brings us to the tricep exercise:

barbell1

While sitting upright on the ball, extend your arms straight out at your sides and then extend backward as you rotate wrists:

capers

Next it’s time to work the hips:

rest

With your upper back on the ball, shift your weight to your heels and raise and lower your hips in a slow controlled manner:

rest2

And now it’s time for a few crunches:

between-legs1

Lying on your back with the ball between your legs, bring your shoulders off the floor in controlled small movements:

magazine

And finally it’s time for the cool down:

cool-down1

Sitting on the floor with the ball in front of you, rest one hand on the ball and slowly twist from side to side:

cool-down

savvysource.com


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