Zusma provides holistic exercise physiology, personal training and nutrition. The

Zusma provides holistic exercise physiology, personal training and nutrition. The
word ‘Zusma’ is derived from Sanskrit, it means ‘strength’, ‘energy’, and ’vigour’.
Assessment and prescription is for the whole person. Drop by zusma.com.au and
learn how you can start creating your own healthy and energized life!
Step towards a functional and flat core:
June 2013 Newsletter
The first step in core conditioning is to realize that there are
An exercise that can be performed anywhere and
two functional units that make up the abdominal wall.
tones the inner unit is the tummy vacuum.
The outer unit are the muscles you see in the mirror. They
The progression should be from 4-point (as shown
provide movement of the trunk HOWEVER exercising these
below) to standing.
will not produce flat abs!
Once mastered, it should be incorporated into all
The inner unit are the transversus abdominus (TVA) and
exercises—especially in the movement preparation
internal oblique (IO). The inner unit acts like a girdle, when
phase of your program.
activated it creates a drawing in action—moving the belly
button towards the spine.
A well functioning inner unit creates the flat abs that
everyone desires!
An optimal functioning inner unit also serves other key
functions such as:

Improving joint health in the torso as well as stability .

Supporting internal organs—stopping the ‘droop’ which
can lead to backpain.

Improved breathing capacity

Improved circulation and immune function.
4 - point vacuum:
Start: On hands (under shoulders) and knees (under hips).
Movement:
So ensuring you have a well functioning inner unit is critical
not only for looks but health.
One of the most effective ways to engage your inner unit is
to use breathing exercises.
Exhale and draw belly button into your spine whilst
maintaining a natural curve in your lower back
Hold for as long as you comfortably can
Inhale, relaxing your abdominal wall
Repeat 10x
How to get rid of body fat and increase energy!
Adults who do not undertake
regular strength and
resistance exercise lose
muscle consistently on a
yearly basis, which in turn
leads to a decrease in
metabolic rate.
Research (Westcott & Guy
1996) shows that over an 8
week strength and
resistance exercise training
period the typical response for
men and women (training 23x/week) is an increase in
Strength exercise increases our
muscle mass and metabolic rate!
With more muscle and a higher
metabolic rate the ability to
decrease body fat (and those
'love handles/beer bellys!)
becomes much easier! (Campbell
et al. 1994).
muscle mass of 1.5kg.
By adding this much muscle,
research also tells us that our
resting metabolic rate increases
by 7% (Campbell et al. 1994).
References:
Campbell, W. et al. Increased energy
requirements and changes in body
composition with resistance training in
older adults. Am J Clin Nutr. 1994 Aug;
60(2):167-75.
Westcott, W. and Guy, J. (1996). A
physical evolution: Sedentary adults
see marked improvements in as little
as two days a week. IDEA Today, 14
(9): 58-65
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