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Exercises for the abdominal muscles are popular among fans of fitness and a healthy lifestyle, as well as among those who simply want to strengthen their body. Abdominal exercises have a fairly quick effect if done regularly. Read why abdominal exercises are important, not just aesthetically.
Abdominal Exercises – Why Are They Important?
The front abdominals are made up of four muscle groups. These muscles are the rectus abdominis muscle, the abdominal transverse muscles, the internal oblique muscles, and the external oblique muscles. This group of muscles helps to stabilize the torso, provides stability to the organs, and helps the torso flex and rotate.
Strengthening these muscles helps support the body frame and can reduce back pain and injuries. By keeping your abdominal muscles strong, you can support your back and reduce the strain on your spine. Therefore, exercises for the abdominal muscles are not only important in terms of aesthetics, but also health.
Read also: Five factors that make you wake up with back pain every day. We advise how to get rid of it
Exercises for the abdominal muscles – effects
For abdominal exercises to have a quick and desired effect, they should be comprehensive, i.e. strengthening all abdominal muscles – both straight, transverse and oblique. If the fastest possible effect is important, do it 3-4 times a week and take care of your dietwhich will help to emphasize the obtained muscle mass.
Exercises for the abdominal muscles are good for men, but also for women, because they have a great influence on the figure and help maintain the correct posture. Exercises for the abdominal muscles are not only a gym, many of them can be done at home – you do not need any equipment, although exercises for the abdominal muscles with dumbbells will be more satisfying for men because they guarantee faster results.
For abdominal exercises to have a quick effect, it is worth following a diet with a lower calorie content, which, combined with regular exercise, will be helpful in the fight for a leaner, fit body, because even the best-shaped muscles will be invisible if they are covered with a layer of fat. It is also extremely important to drink the right amount of water, the demand for which increases with effort – in the case of regular exercises for the abdominal muscles, you should drink at least 2 liters of water a day (it should be noted here that it should not be replaced with tea or other drinks).
Another dietary requirement helpful in the fight for abdominal muscles is to limit the amount of consumed sweets, sweet drinks and simple sugars, which can quickly reduce the effects of exercise.
The most popular exercises for the abdominal muscles
The best exercises for the abdominal muscles are those that involve as many of their parts as possible. Below are some of them that, if performed regularly, will guarantee a good result.
- bike – it is a simple exercise for the abdominal muscles, ensuring their proper tone. For best results, they should be performed in conjunction with crunches. To make the bike correctly, lie on your back, raise your bent legs (as close to the floor as possible, as this guarantees greater muscle tension), put your hands behind your head and drag your left elbow alternately to the right knee and vice versa.
- exercise on the handrail – this is another abdominal exercise with good results. It involves pulling the straightened legs while leaning on the railing. The forearms should be placed on the handrails, the back on the backrest and, as high as possible, the legs slightly bent at the knees should be raised.
- crunches on a fitness ball – place your loins on the ball, put your shoulders out of the ball, put your feet on the ground and set them wide apart, and place your hands behind your head and exercise similarly to classic crunches. This exercise will give the best results when it is performed in several series of at least a dozen repetitions.
- crunches with raised legs – this exercise may seem simple, but it is quite difficult for untrained people. To do them correctly, you need to lie on your back, lift straight legs up so that they form a right angle, put your hands behind your head and do crunches. The legs should always be raised at an angle of 90 degrees.
The abdominal exercises presented above are suitable for both men and women, therefore, too – regardless of gender – it is worth trying to perform them if you want to achieve a slim, athletic figure.
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