9 abdominal muscle exercises to strengthen the abdominal belt

 9 abdominal muscle exercises to strengthen the abdominal belt


Everyone knows that it is important to exercise the abdominal muscles, but most people see it as a chore. Often these are exercises we do at the end of a gym session, when we are already very tired. However, essence is very important, not just for athletic


 performance, but for all things in life. Do you want to lift your baby and put him on your shoulders? Do you have to take a 20kg bag of

 dog food out of the trunk of your car? Do you used to sit in boring meetings, pretending to be passionate? Contrary to what you might think, all of these positions use your abdominal muscles.


So the abdominal muscles are completely underestimated! Proof of this neglect is the number of people around the world (millions!) who suffer from lower back pain. If these pains last less than 4


 weeks, then we are talking about acute pain; If it lasts for 12 weeks, it is said to be subacute; And if they feel it for more than 3 months, we are talking about chronic pain. This classification is that of the


 US Centers for Disease Control and Prevention. According to a study published in the Journal of the American Medical Association, more than 1 in 10 people who visited a doctor were prescribed an

 opioid for lower back pain. It's dangerous, but not surprising: these pains are debilitating and people who suffer from them want to feel relief.


But what would be better than treating the pain is not feeling it at all. The core plays a vital role in providing alignment and raw strength that takes pressure off the lower back. This is even more true for

 people whose jobs involve lifting heavy objects, and (paradoxically) people who sit at their desks for a large part of the day, because they don't always sit straight.


Whatever your reason for wanting to tone your abs, we've got the right exercises for you right here. Choose 3 or 4 exercises for each exercise. Do 4 sets of each exercise, 30 seconds each, and give

 yourself a few seconds of recovery between sets if you feel the need. If you start to falter, do an easier version of the exercise, reduce the length of the sets, or take longer to recover between sets.


Related article: Want a 360° Body Assessment? Follow our advice.


9 abs exercises

1. Superman Board

summons the girdle of the abdomen, shoulders, and hamstrings; It requires coordination and balance.


Position yourself on a plank on the forearms, with the elbows under the shoulders and the heels in continuity with the legs, back and

 head. Look down, extend your left arm forward, and at the same time raise your right leg. Return to the initial position and do the same with the right arm and left leg. If it's too stressful, reduce the number of repetitions and take longer breaks.


2. High knees

engages the abdominal girdle and hip flexor muscles; It requires endurance.


Stop. Start running in place, making sure your knees are raised to your navel (or higher), with your arms swinging. If it is too difficult, raise one leg; Put it back on the floor, then do the same with the other leg, raising your knees well and at your own pace.


3. Russian Twist

Engages the oblique abdominal muscles. It requires focus.


Sit on the floor holding a dumbbell or bell in your hands, knees bent at a 45-degree angle, heels on the floor and toes pointing toward the sky. Lift your heels about 15 cm off the floor, then shift the weight

 from left to right in front of your torso. If you're having trouble, keep your heels on the floor. And if it's too easy, increase the weight.


4. Side panel with dip

Engages the oblique abdominal muscles. Requires stability in the shoulders.



Lie on your left side, with your left forearm resting on the floor, with your fingers pointing away from your face, and your right hand raised toward the ceiling. Your feet should be on top of each other.


 Lift your body into a side plank, then lower your hips to the floor (without touching them) before returning to the plank. Repeat this

 movement for the duration of the series. For the next set, lie on your right side. If it gets too complicated, rest on the floor for a few seconds between movements. If it's too easy, place the dumbbells on your hip and hold them in place with your upper arm.


5. Butterfly sit ups

It works the anterior abdominal muscles and the hip flexors. It requires endurance.



Lie on the floor (on a mat if you have one), feet together, knees bent and spaced in a "butterfly" position. Put your hands on the back of

 your head, tighten your abdominal muscles, keeping your back straight, and push your arms forward to touch your heels. Then return to the starting position and repeat this movement for the duration of the series.


6. Leg raises

It works the anterior abdominal muscles and the hip flexors. Flexibility is required.



Lie on your back with your hands at your sides and feet together. Raise your legs a few centimeters, press your fingers to the floor. Keeping your legs elevated, your feet flexible, and your lower back

 stuck to the floor, raise your legs until your feet are parallel to the ceiling and your bottom is slightly off the ground. Return to the initial position and repeat this movement for the duration of the series.


7. Plank hip dips

Engages the oblique abdominal muscles. It requires balance.



Lie on your forearms with your hands together and your feet shoulder width apart. Keeping your shoulders low, move your hips side to side until they touch the floor. Your foot should rotate, too. Repeat this movement for the duration of the series.


8. crunches

Engages the front abdomen. It requires endurance.



Lie on the floor, knees bent, feet flat, hands behind your head. Keeping your neck straight, raise your chest and shoulders before returning to the starting position. Repeat this movement for the duration of the series.


9. Plank

involve the entire upper body; It requires endurance and focus.



Position yourself on a plank on the forearms, with the elbows under the shoulders and the heels in continuity with the legs, back and

 head. Keep your gaze on the ground, and try to hold this position for the duration of the series. If it's too difficult, use a plank on your hands or put your knees on the floor instead. If this is too easy for you, increase the length of your sets.

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