Exercise Atlas – Belly

Although the abdominal muscles do not belongs to a large part of the muscles, I have decided to describe four exercises engaging that part of the body. This is because the abdominal muscles are one of the the most weakened in modern man is the muscle group. It is very dangerous phenomenon, as it leads to many disorders in body posture.

“Crunches” and the reduction of unnecessary fat from the abdomen

Many people assume that that if he will do a lot of exercises involving the muscles located in a given part of the body (most often the abdomen), this will allow for the reduction of a localized one there body fat. Nothing could be more wrong. Fat tissue is burned with the whole body, not just the one most involved in exercising body part exercises. Therefore, doing crunches will not affect to reduce body fat only from the abdomen.

Exercise with a load on your own body

1. Lie on your back and straighten arms along the torso. Bend your knees, rest your whole feet on the floor.
2. Raise your abdominal muscles by contracting them upper back tearing the shoulders and shoulder blades off the ground. While lifting torso breathe out.
3. While inhaling, slowly return to the starting position.

Exercise with a load on your own body

1. Lie on your back, arms place it along the torso. Raise your legs up (your thighs and torso should form an angle straight), bring your feet together, bend your knees slightly. Rest your shoulders and head on the ground.
2. Raise your abdominal muscles by contracting them hips and buttocks up, pointing your feet up. While raising the hips i exhale buttocks.
3. While inhaling, slowly return to the starting position.

Exercise with elastic band

1. Attach the elastic band to walls or doors at chest height. Stand at your feet for about 1,5 meters meters from where the elastic band is attached, point the left side of the body towards her direction. Bend your legs at the knees, grasp the end of the elastic with your hands. Slightly bend your arms at the elbows, place your palms at height chest.
2. By contracting your abdominal muscles, twist torso to the right, so that the palms are as far away from the site as possible fastening the tape. Only twist the torso with the help of the abdominal muscles. In During the entire movement, keep the arm muscles tense (do not increase flexion in elbows). Breathe out as you twist your torso.
3. While inhaling, slowly come back to the starting position. After completing the planned number of repetitions to the right, repeat the exercise turning left.

Exercise with dumbbells

1. Sit on the mat or the floor. Raise your legs and torso about 30 cm above the ground. Bend your legs at the knee joints under an angle of 60 degrees. Keep them in the air. Tilt your torso back slightly. Grab it the dumbbell in both hands and hold it close to your chest.
2. Make a torso turn to the left. Balance your legs as you turn to maintain balance. A turn is to be made only from the waist up (torso, shoulders and head). While turning, look at dumbbell. Exhale at the end of the turn.
3. Return to the starting position – to the equivalent sit. Inhale at the final stage of your return.
4. Perform an analogous twist of the body in other side.
5. Return to the starting position – to sit-to-balance Breathe in at the final stage of your recovery.

 Other articles in this series:

Exercise Atlas – introduction and warm-up

Exercise atlas – arms (biceps)

Exercise Atlas – arms (triceps)

Exercise Atlas – Back

Exercise Atlas – Chest

Exercise Atlas – Shoulders

Atlas of exercises – buttocks

Exercise Atlas – Thighs

Calf Exercise Atlas

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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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