Best Abdominal Exercises

It is not difficult to describe an exercise that is more or less it engages the abdominal muscles to a lesser extent. The trick is to present the exercise, which focuses only on the abdominal muscles. Results this is due to the fact that part of the abdominal muscles (including the muscle transverse abdominal) are the so-called core muscles, which they are responsible for maintaining correct body posture. For this reason, the abdominal muscles they work (stabilize) the body while performing other exercises.

How NOT to exercise abdominal muscles

A perfect example of an exercise that I use very often in order to develop the abdominal muscles, which eats only a little engaging, is pulling your knees up to your chest while lying on your back. Results it is because this exercise mainly stimulates the muscles iliopsoas, not the abdominal muscles. To engage mainly muscles abdomen, in exercises aimed at stimulating this part of the body should move bringing the chest closer to the hip girdle (pelvis). Of course, there is also the possibility of reversing this move, viz bring the hips closer to the chest.

Exercise with load on your own body

1. Lie on your back, arms crossed at the nape of your neck, elbows should touch the ground. Raise the legs bent at the knees so that they form a z 90-degree angle with your lower legs, bring your feet together.
2. Tensing your abdominal muscles, lift your upper torso up to tear off the shoulders and shoulder blades from the ground. The head and torso must be in one lines. Do not press your hands on the back of the neck. Breathe out while lifting your torso.
3. While inhaling, slowly return to the starting position.

Exercise with the use of elastic tape

1. Attach the elastic band to the wall at a height of about 2 meters. Stand about 1,5 meters from the wall, facing it the left side of the body. Bend your legs at the knees and grasp the end of the tape with both hands flexible. Slightly bend your arms at the elbows and place your palms at height face.
2. Tensing your abdominal muscles, turn your torso to the right while bending the torso forward. In the last phase of movement, the hands should be below the right hip. Shoulders should be kept at all times tense and slightly bent at the elbows. While twisting the torso, do exhaust.
3. While inhaling, slowly return to the starting position. After performing the planned number of repetitions to the right, repeat the exercise turning left. Remember to change the setting (right side of the body towards the wall).

Exercise with using a dumbbell

1. Stand slightly astride. Put your left hand on the nape of your neck, your right hand – grab the dumbbell.
2. Tilt your torso (bend your torso sideways) to the left. The feet should touch the ground with their entire surface. Keep your legs and pelvis motionless. Exhale at the end of the side-to-side bend.
3. Back in the starting position, breathe in (in the final extension phase).
4. After completing the planned number of repetitions to the right, repeat the exercise on the left side of the body.

Tip: the dumbbell can be replaced with a water bottle or sand.

Photo credit: ThoroughlyReviewed by Foter.com / CC BY

Damian Yefremienko Coach

Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies

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