Abdo session: livery, syringes.. Which exercises do you choose to get a flat stomach?
Do you want to sculpt a nice flat stomach? To get rid of your little bulges? Here are some super effective exercises.
What exactly is "abs"? The abdominal girdle is made up of 4 muscles: the rectus abdominis is the most obvious because it's what we're talking about when we talk about the famous "chocolate bar". Flexion of the bust is allowed, that is, leaning forward and backward.
Large oblique electrodes are located on both sides of the rectus abdominis, below the chest and at the level of the floating ribs: they allow rotation and bending of the torso (when pivoting, tilting to the left or rectum without moving the pelvis). The small curves are located under the large curves: attached to the pelvis, they form the letter "V" famous in humans: they also allow rotation and inclination of the torso.
Finally, the transverse is invisible: it is located deep in the abdomen, keeps the viscera and ensures the stability of the torso - this also ensures a flat stomach when stretched.
Abdo session: Why should you stop crunches?
Do you usually do "abdominal exercises" during abdominal muscle sessions? Bad idea for several reasons. Firstly, these famous contractions of the chest (with the knees raised and feet on the floor and hands behind the head, the “classic” exercise for abdominal exercises) works only on the rectus abdominis, that is, say “chocolate bar”: abdominal exercises in no way allow you to get On a flat stomach, improve your waist, or get rid of your love handles...
Second, crunches are painful for the back and perineum: This exercise, which has been widely recommended in weight rooms, puts a strong and powerful pressure on our internal organs pushing into the perineum area and lower back. Crunches, repeated hundreds of times a week (or even a day, for the most enthusiastic!), can cause lower back pain, urine leakage, neck pain or even an inguinal hernia.
Abdo session: 2 exercises at home
seat with counter support
Squat down on the floor, with your back straight, and your seat bones (ie: pointed buttocks) in good contact with the ground. Brace yourself as if an invisible string is pulling you to the ceiling. Spread your arms out in front of you horizontally and place your hands on top of each other on the seat of the chair. Take a deep breath while you "lift" the air into your chest; Then exhale very slowly by shrinking the perineum area and pressing your hands on the seat of the chair.
Alternate 15 seconds of support and 15 seconds of recovery, and repeat at least 6 to 8 times.
Lying with counter support
Lie on your back, with your legs bent, feet flat on the floor. Find as many contact points between your spine and the ground as possible. Try to stretch yourself, to lengthen, as if the string were pulling your head and feet in opposite directions. Take 2 or 3 calm, wide, focused breaths and place your hands on your stomach to feel your belly band.
Bend your right leg so that your knee is above your stomach. The foot of the right leg rests on the other leg. Place your hands on the bottom of your right thigh, just before the knee. Inhale deeply and then begin to exhale slowly: Tighten the perineum area and press your thighs with both hands. Do the same exercise with your left leg.
Ideally, repeat the exercise 5 to 8 times with the right leg bent and then 5 to 8 times with the left leg. Repeat this series 4 to 6 times, resting for a minute or two between each series.