Toned abdominal muscles improve posture, prevent injuries and discomfort in the back. Practicing them correctly prevents injuries and contributes to flattening the belly.
The abdominals are muscles with good press, associated with an athletic body and which does not have excess fat.
That is why abdominal exercises are so popular, although they are often poorly practiced.
It is important to do them correctly to avoid lumbar, cervical, perineum and belly wall injuries.
And, in addition, so that they help to put the belly and do not get the opposite effect, which is what happens when the trunk is flexed forward in a poorly done abdominal or when the glottis is blocked in an intense exercise.
MYTHS ABOUT ABS: TRUTH OR LIE?
Many myths circulate about abs.
- The truth is that its strength alone is insufficient to obtain a “flat stomach”. That gut comes out can be related to a multitude of factors.
- Some abdominal exercises also narrow the waist but do not flatten the belly, because they focus on working the obliques.
- On the other hand, constantly contracted abdominals (not only worked in the gym) can hinder the motility and proper functioning of the abdominal viscera. Therefore, it is good to learn to relax the abdomen and do it at various times throughout the day.
WHAT SHOULD WE CONSIDER TO EXERCISE THE ABS WELL AND GET A FLAT STOMACH?
To achieve a smoother belly, you can work the abdominals following some indications:
- With an upward contraction, starting at the bottom to go up, and not the other way around because you can put too much pressure on the perineum and favor prolapses and urinary incontinence.
- If the abdominals are contracted in an expiration, it must be done by ascending the abdomen and not descending the ribs.
- Whenever possible it is better to tone the abdominals at the same time as the dorsals. There are exercises that involve both groups to support the pelvis.
DO SIT-UPS TO TAKE CARE OF YOUR BACK
Almost everyone knows that exercising the abdominal muscles can help flatten the abdomen. But it is less well known that it can also improve certain postural problems, reduce the risk of certain types of back injuries and facilitate movement.
Many exercises of the Pilates method, yoga or any other body discipline, such as dance, fitness or rehabilitation, are designed to strengthen what oriental medicines known as “energy center” (the abdomen, lumbar region and pelvis) and, therefore, develop the ability to use the abdominals and other muscles in the area.
The collaboration of all this musculature makes it possible for the trunk to remain stable while moving the lower extremities or the whole body.
The abdominal muscles are those that prevent the lumbar area from arching and pulling the anterior part of the pelvis forward when, lying on the floor, we raise the legs or when we simply remain sitting or standing.
The essential thing is to bring the deep abdominal wall towards the spine, which helps to activate the transverse abdomen and thus maintain the neutral position of the pelvis.
The transverse abdomen is the deepest of the four pairs of abdominal muscles. Just as the contraction of the rectum abdominis and the external and internal obliques can flex the spine and rotate it, the main function of the transverse is considered postural: it compresses the abdominal contents in a similar way to a corset. That is why much emphasis is placed on its traction inwards.
A PERFECT STEP-BY-STEP ABDOMINAL EXERCISE
- Lie on your back, belly slightly inward.
- Watch above all that the lumbar area does not detach from the ground. Elevate your legs so that your knees are in a vertical line with your hips.
- Bend your legs at right angles. You will be working the rectus muscles of the abdomen and thus protecting the lumbar spine.
- If you have cervical problems, leave your head flat on the floor. If not, raise it with your arms parallel to the ground and palms up.
With this exercise the contraction of the anterior straight abdominals, those in front, is worked. The difficulty increases if the extended legs are raised.