8 Abdominal Exercises for a Flat Stomach To Do At Home
With the help of the most effective belly exercises that I will reveal to
you in this post.
These 8 abdominal exercises are suitable for both men and women and
always give you excellent results.
ANATOMY OF THE ABDOMINAL MUSCLES
To model toned abdominal and a flat stomach in the shortest possible
time, you must not forget the fundamental rules of anatomy.
Above all to know where the fulcrum that many forget is hidden.
In general, the main part of the abs is made up of three different
parts.
These are:
the rectus muscle of the abdomen (musculus rectus abdominis),
the transverse abdominal muscle (musculus transversus abdominis),
the oblique muscle of the abdomen (musculus obliquus abdominal).
If you want a toned abs, remember that you need to strain all three
groups.
How to do it, I'll explain step by step.
RECTUS MUSCLE OF THE ABDOMEN
First of all, let's take a look at the purpose of the rectus abdominal
muscle.
There is a completely wrong belief regarding this muscle.
Remember that high, medium, and low abs don't really exist.
We use this terminology only to better choose the exercises.
Originally these are three groups of different muscle fibers, which at
first glance work separately, but in reality form only one, the rectus
abdominal muscle.
It is also known as the six pack and allows you to bend your torso in the
chest-knee direction and vice versa.
TRANSVERSE MUSCLE OF THE ABDOMEN\
Much less known, but no less important is the transverse abdominal
muscle.
Unlike the muscle above, this is located deeper and you can imagine it as
a very important wrap of your belly.
The muscle fibers of the transverse abdominal muscle play a stabilizing
role and are very important for your well-being, your posture and your
movements.
OBLIQUE MUSCLE OF THE ABDOMEN
An extra touch to the belly is given by the oblique muscle of the
abdomen.
To be exact, there are two types, namely the oblique muscle of the
external and internal abdomen.
It is very important that you do not forget about this group, because in
addition to lifting the torso, it also allows rotation and takes care of
making you have a slimmer waistline.
HOW TO TRAIN THE ABDOMINAL?
To have a flat stomach, another information is essential ...
In addition to understanding which muscle groups to strain, it is also
important to:
train them properly.
Forget about repetitions until you drop.
The solution lies in effective exercises and perfect execution.
So I'll show you my 8 favorite exercises below.
EXERCISES FOR HIGH ABDOMINAL
CRUNCH
Get down on the floor and lie on the ground on your stomach,
place your hands on the nape of your neck and move your elbows away from
your body,
your feet are in full contact with the floor,
in the movement make sure to bring the chest as close as possible to the
knees,
make sure that the lower back is in a neutral position (only slightly off
the floor)
when you have reached the extreme point, exhale strongly and return to
the starting position in a controlled movement.
BOOK CRUNCH
At first, lie on your back and lift your legs from the floor in a
vertical position,
also raise your arms at right angles by turning your hands towards the
ceiling,
from the starting position lift your torso off the floor and bring your
hands together,
if possible, try to touch your ankles and be careful to keep your legs
still.
EXERCISES FOR LOWER ABDOMINAL
REVERSE CRUNCH
Get down to the floor, bend your legs and keep your feet in contact with
the floor,
the arms are extended to the sides of the body,
from the starting position, move your knees towards your chest,
it is desired that the buttocks move off the floor,
do not forget the support of the arms and a controlled movement,
especially when returning to the starting position make sure to activate
the core muscles as well and that the lumbar part remains in a neutral
position (that it does not bend)
THE CANDLE
Lie on your stomach with your arms close to your body and legs extended
vertically,
then with a controlled rotation of the pelvis push the legs as high as
possible,
the support of the hands is of great help,
make sure that the heels move only vertically and not horizontally
(forward-backward),
in this exercise, your lower back moves off the floor, so make sure your
chest is active all the time.
SEATED CRUNCH
Sit down and fold your legs,
lean on your hands and heels,
make sure you keep your back straight and that the head forms a natural
extension of the back,
your job is to bring your knees as close to your chest as possible while
keeping your upper body in place,
the lower back must not move.
EXERCISES FOR OBLIQUE ABDOMINAL
SIDE CRUNCH
The back is completely in contact with the surface,
bend your legs and keep your feet in contact with the floor,
the arms are close to the body,
with an alternating lateral movement try to touch your ankles with your
hands,
focus on controlled movement and maximum abdominal activation.
THE MOUNTAIN CLIMBER WITH ROTATION
Put yourself in the position of a classic push-up,
The arms and legs are fully extended, the torso is straight,
from the starting position move the knee in the direction of the opposite
elbow,
focus on the rotation in the torso part,
when you get to the extreme point, hold the position for a second,
do not forget that the movement is alternating.
ROTATION OF THE CHEST WHEN SITTING
Sit on the ground and fold your legs,
lean on your heels,
stretch your arms out in front of you at right angles, your back is
straight,
move your arms to the right and left with an alternating rotation of the
torso,
every time you reach the extreme point, exhale and tighten the core
muscles tightly,
add an extra touch with a slight twist in the direction of the
floor.
Regardless of the exercise you do, never forget to:
activate the musculature of the central part of the body,
make sure your back is in a neutral position,
perform a controlled movement e
contract the muscles as much as possible.
