There are many different exercises to work on your abdominal muscles. Weasyo has listed the most effective exercises for you.
1/ Crunch
Crunches are certainly one of the best known exercises for the abdominal muscles. They are very effective but are sometimes poorly executed.
To avoid lower back pain, make sure to keep your lower back in contact with the ground. The lumbar vertebrae should not “dig in” during the exercise.
To ensure proper support of the perineal floor, be sure to contract the muscles of the perineum during the exercise. This is especially true for women after childbirth because these muscles have been distended.
Also, try to keep your belly tucked in throughout the movement to contract the transverse abdominis muscle (deep abdominal muscle). This will strengthen the entire abdominal muscles.
Finally, you must be able to breathe throughout the exercise.
All this is acquired gradually. Coordination is far from obvious. Don’t hesitate to ask a professional (physiotherapist, sports coach) to guide you through each element.
2/ Static holding with arms outstretched
This exercise is interesting because it also involves the deep muscles (psoas, deep erector muscles of the spine).
Keep the chest out, the shoulder blades should be tight in the back.
Keep the lower back straight, it should not “round” or “sag”.
Maintain there also the belly drawn in and the perineum contracted to ensure a good support of the lumbar region.
3/ Abdominals with stretched legs: scissors
This one may seem relatively difficult at first but with practice it burns a little less abs!
As in the previous exercise, the muscles are used here in static contraction, in their role of stabilizing the abdomen-lumbar region.
4/ Abdominals, legs stretched: small beat
In the same position as for the scissors, this time perform small leg shakes. The movements must be regular, of small amplitude but relatively fast.
Especially in this exercise, the lower back (lumbar) tends to dig in, which clearly increases the mechanical stress on the intervertebral discs.
Do not hesitate to check your position regularly with a mirror. With time, the movement will become automatic.
5/ Obliques
If you want to be complete in your abdominal strengthening, you will also have to work your oblique muscles.
In this exercise, the right elbow touches the left knee and vice versa. Be careful not to pull too much behind the neck to avoid neck pain.
6/ The lateral sheathing
This exercise works the more lateral muscle fibers of the oblique muscles.
Hold this position for 20 seconds, rest a little and repeat 5 times on each side.
Be careful, your pond must not fall!
7/ The plank
Finally, here is a classic of the exercises of gainage: the plank. It strengthens the entire anterior muscle chain. At the level of the abdominal muscles, the transverse abdominis is particularly solicited.
Be sure to pull in your stomach and contract your perineum.
Hold the position for 20 seconds and repeat 5 times.
With practice, you will be able to hold on longer and longer. The record to beat is 8 hours and 1 minute!
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There are many different exercises to work on your abdominal muscles. Weasyo has listed the most effective exercises for you.
1/ Crunch
Crunches are certainly one of the best known exercises for the abdominal muscles. They are very effective but are sometimes poorly executed.
To avoid lower back pain, make sure to keep your lower back in contact with the ground. The lumbar vertebrae should not “dig in” during the exercise.
To ensure proper support of the perineal floor, be sure to contract the muscles of the perineum during the exercise. This is especially true for women after childbirth because these muscles have been distended.
Also, try to keep your belly tucked in throughout the movement to contract the transverse abdominis muscle (deep abdominal muscle). This will strengthen the entire abdominal muscles.
Finally, you must be able to breathe throughout the exercise.
All this is acquired gradually. Coordination is far from obvious. Don’t hesitate to ask a professional (physiotherapist, sports coach) to guide you through each element.
2/ Static holding with arms outstretched
This exercise is interesting because it also involves the deep muscles (psoas, deep erector muscles of the spine).
Keep the chest out, the shoulder blades should be tight in the back.
Keep the lower back straight, it should not “round” or “sag”.
Maintain there also the belly drawn in and the perineum contracted to ensure a good support of the lumbar region.
3/ Abdominals with stretched legs: scissors
This one may seem relatively difficult at first but with practice it burns a little less abs!
As in the previous exercise, the muscles are used here in static contraction, in their role of stabilizing the abdomen-lumbar region.
4/ Abdominals, legs stretched: small beat
In the same position as for the scissors, this time perform small leg shakes. The movements must be regular, of small amplitude but relatively fast.
Especially in this exercise, the lower back (lumbar) tends to dig in, which clearly increases the mechanical stress on the intervertebral discs.
Do not hesitate to check your position regularly with a mirror. With time, the movement will become automatic.
5/ Obliques
If you want to be complete in your abdominal strengthening, you will also have to work your oblique muscles.
In this exercise, the right elbow touches the left knee and vice versa. Be careful not to pull too much behind the neck to avoid neck pain.
6/ The lateral sheathing
This exercise works the more lateral muscle fibers of the oblique muscles.
Hold this position for 20 seconds, rest a little and repeat 5 times on each side.
Be careful, your pond must not fall!
7/ The plank
Finally, here is a classic of the exercises of gainage: the plank. It strengthens the entire anterior muscle chain. At the level of the abdominal muscles, the transverse abdominis is particularly solicited.
Be sure to pull in your stomach and contract your perineum.
Hold the position for 20 seconds and repeat 5 times.
With practice, you will be able to hold on longer and longer. The record to beat is 8 hours and 1 minute!