Abdominal exercises: Top 7 of the most effective exercises
There are many different exercises for working out the abdominal muscles. Weasyo has listed the most effective exercises for you.
1 / Crunch
Abdominal exercises are one of the most popular abdominal exercises. It is very effective but sometimes poorly implemented. To avoid lower back pain, be sure to keep your lower back touching the floor. It should not "dig" the lower back during exercise.
To ensure proper support of the perineal floor, be sure to tighten the perineal muscles during the exercise. This is especially true for women after childbirth as these muscles have become tight.
Also try to keep your stomach folded during the movement to stretch the transverse abdominus (the deep abdominal muscle). This will strengthen the entire abdominal girdle.
Finally, you should be able to breathe throughout the exercise.
All this is obtained gradually. The format is far from clear. Feel free to be instructed by a professional (physiotherapist, sports coach) to properly incorporate each component.
2/ Steady grip with outstretched arms
This exercise is interesting because it also includes the deep muscles (lumbar, deep spinal muscles).
Keeping the chest out, the shoulder blades should be pulled together at the back.
Keep the lower back straight, it should not be “rounded” or “sagging”.
Here too, keep the stomach folded and the perineum contracted to ensure good lumbar support.
3 / Sitting with straight legs: scissors
This may seem relatively difficult at first but with practice it burns your abs a little less!
As in the previous exercise, the muscles are induced here in static contraction, in their role in stabilizing the lumbar region.
4 / Belly legs extended: small pulse
In the same scissors position, this time do small leg kicks. The movements should be regular and of small amplitude, but relatively fast.
Especially in this exercise, the lower back (lower back) tends to widen which greatly increases the mechanical stresses on the intervertebral discs.
Feel free to check your posture regularly with the help of a mirror. Over time, the movement will become automatic.
5 / oblique
If you want to be complete in strengthening your abdominals, you will also have to train your oblique muscles.
In this exercise, the right elbow touches the left knee and then vice versa. Be careful not to pull too much behind the neck to avoid neck pain.
6 / side packing
- This exercise works the lateral muscle fibers of the oblique muscles more.
- Hold this position for 20 seconds, rest a bit and repeat 5 times on each side.
- Be careful, your pool must not fall off!
7 / board
Finally, here's a classic cladding exercise: the plank. Strengthens the entire front muscle chain. At the level of the abdomen, the transverse abdomen is especially shown.
- Also, be sure to bend your stomach and tighten the perineum area.
- Hold the position for 20 seconds and repeat 5 times.
With practice, you will be able to hold out for longer and longer. The record for winning is 8 hours and 1 minute!
