Flat stomach: 3 most effective dynamic flat stomach exercises
Refine your waist, shape your abdominal muscles, keep a flat stomach, tighten your buttocks, improve your athletic performance, strengthen your back, prevent pain... The benefits of dynamic sheathing are numerous. Find out the best exercises you can do at home.
What makes sheathing work? Dynamic or static, which cladding to choose? Is it okay to do sheathing every day? What are the best exercises to do to get a flat stomach? Cyril Olmo, athletic trainer at Keepcool, answers all the questions you might have about dynamic sheathing.
Dynamic or static encapsulation, what's the difference?
Dynamic sheathing is a type of static sheathing. These two types of sheathing are interesting, but stillness is ideal for beginners. While in a static wrap we will maintain the position without moving, in the dynamic sleeve we will add the movements in several ways (moving the brace, raising the hand or foot, doing rotations, etc.) target areas.
What makes sheathing work? muscle used
Thanks to the dynamic wrap, you will be able to work out many muscle areas of the body, especially the abdominal girdle (straight, oblique, transverse abdomen).
These moving exercises, which can be performed at home or in the gym, also provide interesting work for the entire back chain (the lumbar and gluteal part, in particular). Strengthening these muscles will help protect this area and prevent chronic back pain.
Sheathing programme: what are the benefits?
If sessions consisting of dynamic sheathing make it possible to draw a gentle silhouette and maintain body harmony by cultivating deep muscles, then these exercises (provided that they are performed correctly) have other virtues:
It strengthens the stabilizer muscles and reduces the risk of injury in the long run.
Helps rebalance the body in terms of posture
It improves resistance, whether muscular or joint, in athletes, and improves performance in other sports practices.
They make it possible to improve comfort in a practical way in everyday life: when carrying groceries or heavy loads, climbing stairs, etc.
Mountain climber, the most complete dynamic sheathing exercise
Mountain climber exercise is a different type of popular plank packing. It allows both to act on the cardiovascular system, toning the arms, and to effectively strengthen the deep muscles of the abdominal girdle, especially the transverse and oblique. This exercise is very complete and is great for slimming your waist, shaping your abs and burning fat.
Begin in a plank position, hands shoulder width apart, arms straight, legs straight, resting on tiptoes.
Make sure your head, back and legs are aligned, and your abs and buttocks are intertwined.
Then raise the right and left knees alternately to chest level.
Good trainer tip: Remember to align your hands well under your shoulders (neither forward nor too far back), suck in your navel, and tighten your buttocks to maintain a stable position at pelvic level. When you bring the knee to the chest, you have less support and it is important not to compensate for this imbalance with the pelvis!
Dynamic side plank: the sheathing exercise to effectively strengthen the abdominal and back muscles
This exercise is another way to dynamically perform the plank exercise. It will allow you to work out the oblique, transverse and lateral muscles at the level of the abs, and also allows you to target the love handles.
Begin in a plank position, then roll onto your side, resting on your right elbow, feet together (or your left foot on the ground in front of your right foot for added stability).
The glutes are raised, you should form a line with your head, buttocks and legs.
Extend your left hand toward the ceiling and then move it under the right side of your body to make a rotation at the level of your bust.
Go back, your arm outstretched toward the ceiling, then turn back...
Good advice from the athletic trainer: During a dynamic plank, remember to always check that you always have correct joint alignment: the elbow should be on the floor in line with the shoulder.
Bridge in dynamics: exercise for stretching the abdominal and gluteal muscles
The dynamic bridge exercise activates the abdominal muscles and strengthens the buttocks. It is also a good way to improve posture by stretching the back muscles.
Lie on your back, bend your legs, and place your feet flat on the floor.
On an exhale, raise your butt toward the ceiling, so that your knees, hips, and shoulders are parallel.
On the exhale, lower the buttock muscles to the floor, controlling the descent.
To increase the difficulty level of the exercise, you can extend one leg to be unbalanced on one foot (remember to do the same with the other foot in this case).
Good advice from the gym trainer: On the climb, you can increase the intensity of the exercise by maintaining the contraction for 2 to 3 seconds with the pelvis up before descending.
Dynamic Encapsulation: Mistakes to Avoid During Sessions
Before embarking on dynamic sheathing exercises, Cyril Olmo recommends getting comfortable first with the basics of static wrapping, beginning if possible with an athletic trainer to learn proper positions, improve results, and avoid injury risks.
Then, once you have properly incorporated and performed static exercises, you can move forward by incorporating dynamic cladding exercises into your sessions. But here again, go at your own pace: remove the supports gradually (remove the foot instead of the hand to start, because the articulated structure of the shoulder is more fragile).
Frequent mistakes to avoid in dynamic encapsulation:
Desire to progress very quickly for fast results. Be careful, because if you want to increase the difficulty too quickly, you may hurt yourself...
Seek to compensate for pelvic imbalance. During the exercise try to always be well centered at the level of your pelvis, to avoid rotation, it should not be tilted to the right or left.
Set yourself overly ambitious goals. Everyone has their own pace, and if you are a beginner, it is better to allocate two short sessions per week during which you do each exercise correctly, than daily sessions “well done quickly”, as the movements will not be done well and the results will not be improved.!
Is it okay to do sheathing every day?
People who are accustomed to doing muscle strengthening, and who have mastered these exercises, can do them every day if they wish, and dynamic sheathing can easily be incorporated into everyday life (as a warm-up before a sports session, during a specific session, or to finish the exercise, for example).
"If you really want to progress and get results on your body, regularity is important. Once you've mastered the exercises, you can do them daily for 5 to 8 minutes," recommends the athletic trainer.