One of the ‘warmup’ exercises you’ll often see done
in the parks of China, just before tai chi practice, is what I
call the ‘tai chi waist turner.’ It’s part of the Magnificent Seven
in Combat Abs – http://ffadmin.wpengine.com/combat_abs.html
What exactly is it. Good question.
Essentially, you stand with slightly bent knees. Your hands
are at your sides. Limbs are relaxed.
From this position you begin twisting your waist back and
forth in a circular manner, and the centrifugal force of the
twisting causes your arms to flail along for the ride.
This seemingly simple movement has many, many benefits.
Number one, it helps to realign the vertebrae, especially
the vertebrae in the lumbar region.
Number two, it gives your internal organs a good massage,
helping them do a more efficient job. This internal massage
leads to improved circulation and better digestion.
Number three, this twisting is a movement often neglected
in most ‘abdominal training’ programs, which is a major mistake.
Many injuries to the lower back result in quick twists or sudden
movements – or even an incredibly simple act like picking up
When you practice the ‘tai chi waist turner’ – the chances of
injuring yourself in the future via a simple twist are reduced.
Twisting also targets the ‘obliques’ – an area that can
accumulate excess fat quite readily. Some people refer to
this excess fat as ‘love handles.’ I’ve often said they are
‘hate handles’ because – other than Kirstie Alley, aka the
Fat Actress – ain’t many people out there who love ’em.
Movements that twist or that go side-to-side, also covered
in Combat Conditioning – http://ffadmin.wpengine.com/conditioning_book.html –
help reduce unwanted lard on the waist. This follows the axiom,
‘Fat can only accumulate on the body where there is the least
amount of activity.’
So next time you see a tee-vee program showing people practicing
the waist turning warmups for tai chi – don’t look the other way.
Start twisting yourself.
Kick butt – take names,
P.S. Important: Have you seen the 7 gifts I give you when you
if not go to http://ffadmin.wpengine.com/furey_inner_circle.html
and see what I’ve got cookin for you.