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From Jodee the Queen of this scene...
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HOW TO GET SUPER SKINNY... COCAINE SKINNY...Here is what's in THIS CART Program and how this product
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CLICK HERE TO READ MORE.
A Spray Mist Crave Controller Is Diet Defense... It  has been all over the runways this season... models are spraying
what seemed to be mouth spray to cleanse and refresh the breath was really homeopathic and helps you reduce
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As a model before a show I can tell you that you really can't eat... not before a show, it  can quickly change your
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TOP STORIES BELOW...
The best core exercises may surprise you. It's not enough to just do ab crunches and sit ups. To build a
strong core you need to exercise a variety of muscles from your hips to your shoulders. Most people think
of the core as a nice six-pack, or strong, toned abs, but the truth is that the abdominal muscles are a very
small part of the core. The abs have very limited and specific action, and what experts refer to as the "core"
actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of
the torso. When these muscles contract, they stabilize the spine, pelvis and shoulder girdle and create a
solid base of support. When this happens, we are able to generate powerful movements of the extremities.

The core muscles also make it possible to stand upright and move on two feet. These muscles help control
movements, transfer energy, shift body weight and move in any direction. A strong core distributes the
stresses of weight-bearing and protects the back. Core conditioning exercise programs need to target all
these muscle groups to be effective.

What Are the Core Muscles?
Different experts include different muscles in this list, but in general the muscles of the core run the length
of the trunk and torso. The following list includes the most commonly identified core muscles as well as the
lesser known groups.
•Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle
and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.
•Erector Spinae- This group of three muscles runs along your neck to your lower back.
•Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate
the spine.
•External Obliques - located on the side and front of the abdomen.
•Internal Obliques - located under the external obliques, running in the opposite direction.
•Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles
(muscles of your waist) and wraps around your spine for protection and stability.
•Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors
include: psoas major, illiacus, rectus femoris, pectineus, sartorius
•Gluteus medius and minimus - located at the side of the hip
•Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg.
•Hip adductors - located at medial thigh.
Benefits of Good Core Strength
•A Strong Core Reduces Back Pain
Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only
a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to
low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture.
Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.
•A Strong Core Improves Athletic Performance
Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder,
they allow the transfer of power to the arms and legs. All powerful movements originate from the center of
the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in
the extremities, the spine must be solid and stable and the more stable the core, the most powerful the
extremities can contract.
•A Strong Core Improves Postural Imbalances
Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest
benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living
and regular activities.
Exercises that Build Core Strength
Core strengthening exercises are most effective when the torso works as a solid unit and both front and
back muscles contract at the same time, multi joint movements are performed and stabilization of the spine
is monitored. Abdominal bracing is a basic technique used during core exercise training. To correctly
brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits
transverse abdominus. You should be able to breathe evenly while bracing and no hold your breath.
There are many exercises that will strengthen the core. A large number of core strengthening exercises
can be done at home with no equipment while some require the use of equipment and gadgets.

What Are the Best Core Exercises?
Core exercises are most effective when they engage many muscles throughout the torso that cross several
joints and work together to coordinate stability. Core muscles need to work as a unit, contract at the same
time, across joints in order to stabilize the spine. Some of the best core exercises are simple bodyweight
exercises, including the following.


•Dragon Flag Advanced Core Exercise. Credited to martial arts master, Bruce Lee. the Dragon Flag, is
arguably one of the more advanced bodyweight exercises you can do.
The Plank
This quick core routine begins with the plank exercise. The plank provides a great warm-up that
engages all the muscles of the core: the rectus abdominis, the internal and external obliques,
transversus abdominis, the hip flexors, the erector spinae and multifidus.
Begin in the pictured position. Keep your torso straight and rigid and your body in a straight line from
ears to toes with no sagging or bending. Hold the position 15-60 seconds while maintaining control.
To increase the difficulty and intensity of this movement, alternate lifting one arm out in front of you
while maintaining your posture for 10 seconds and repeating on the other side. You can do the same
with each leg, by lifting your foot up and holding that position for 10 seconds and repeating on the
opposite leg
The Side Plank
The side plank engages the often-overlooked muscles that help support the core -- the lateral stabilizers
from the ankle to the shoulder. This is one simple and effective exercise to help increase lateral hip
strength and stability and keep the obliques and transverse abdominis strong.
Begin in the pictured position and keep your body stiff from head to toe. Hold the position 15-60 seconds
while maintaining control, and be sure to do both sides!
To increase the difficulty and intensity of this movement, alternate lifting your top leg up a few inches and
holding it for 10 seconds while maintaining your balance.
V-Sit Abdominal Exercise
The v-sit is an effective abdominal and core exercise that works the rectus abdominis, the external obliques, and
internal obliques. This exercise also engages the hip flexors.
To do the V-sit, start in a seated position on the floor, contract your abdominal muscles and core, and lift your legs
up to a 45-degree angle as pictured. Reach your arms straight forward or reach up toward your shins as you are
able. Maintain good core posture and a strong spine while you hold the position for several seconds. Rest and
repeat several times. As you get stronger, hold the position longer.
The Bicycle Crunch
The bicycle crunch exercise is one of the best exercises for the rectus abdominus and obliques,
according to an abdominal exercise study done at San Diego State University.
To do the exercise, lay flat on the floor with your lower back pressed to the ground. Rest your hands
behind your head without pulling on your neck. Bring your knees up to about a 45-degree angle and slowly
go through a bicycle pedal motion as pictured. First, touch your left elbow to your right knee, then your
right elbow to your left knee. Perform the exercise in a slow, controlled motion. Repeat 10-25 repetitions
on each side.
The Single Leg Bridge Exercise
The single leg bridge exercise is the next step after you've mastered the bridge exercise. This move is a
great way to isolate and strengthen the glutes and hamstrings, but when you do this exercise correctly,
you will also find that it is a very powerful core strengthener.
Start on your back, hands by your sides, knees bent and feet flat on the ground, directly under your knees.
Lift up into a bridge position, and tighten your core.
Slowly raise and extend one leg. Keep your pelvis raised and level, try not to let one side dip down.
Work up so that you can hold this position 20 to 30 seconds while maintaining control. Be sure to do both
sides
The Hip Bridge Exercise
The hip bridge exercise isolates and strengthen the gluteus (butt) muscles and hamstrings (back of the
upper leg). This, along with the single leg bridge exercise, are good core strengtheners that target both
the abs and the low back muscles. The bridge exercise is considered a basic rehab exercise to improve
core and spinal stabilization.
Hold the position pictured above for 15-60 seconds while maintaining control. If you do the single leg
bridge as well, be sure to do both sides!
To increase the difficulty and intensity of this movement, alternate lifting up on your toes so heel come off
the ground and then reverse it with the toes off the ground and your weight on your heels.
The Push Up Lat Row
I love combining the ultimate upper body and core exercise - the Push Up - with a a solid back exercise -- the
lat row. This variation of the push up adds a dumbbell row to the movement which not only increases the
intensity of the exercise, it also it activates the core stabilizers and engages the latissimus dorsi (back)
muscles.
Start in a push up position with each hand on a dumbbell (begin with a light weight to learn the movement).
Complete a full push up. Once you return to the start position you will add a dumbbell row; raise one dumbbell
while stabilizing your body with the other arm and lower the dumbbell gently to the ground and repeat another
push up.
How to Do the Skip with a Twist Exercise
•Find a level place with enough room for about 10 full forward strides.
•Begin by slowly skipping forward 10 strides (5 per side), stop and turn around.
•For each return skip, gradually add more intensity and a larger twist to your strides.
•Continue to add a full arm swing and drive your knees a bit higher.
•Finally, add the torso twist as soccer icon David Beckham demonstrates in the photo. Take full
skipping strides, driving your knees upward and your arms across your body to a full range of
motion.
•Keep your movements smooth and controlled, not sloppy. Focus on your core and abdominal
muscles to get the most from this warm up this exercise.