The main function of muscles is movement and stabilization. The spine is held by the back muscles at the back and the abdominal muscles at the front. This is an important, very well-developed and compensatory mechanism of our body. Weakness of the abdominal muscles is one of the first causes of pain not only in the abdominal and groin area, but also back pain.
Clear, simple exercises will help restore abdominal muscles after operations, injuries and prolonged immobilization.
Clothes should be loose, it is advisable to remove shoes. Perform all exercises (especially the first days) smoothly and gradually. Remember the important principle: “Endure mild pain, do not allow severe pain.”
Do these exercises daily for at least 2 weeks.
Beetle movement
Lying on your back, legs bent at the knees, arms along the body.
Tighten your abdominal muscles. While maintaining tension, lift one bent leg a few centimeters from the floor and hold it for 5 seconds, then lower it. Repeat the exercise with the second leg. Then raise your arm above your head and hold it for 5 seconds. Then lower and repeat the exercise with the other hand. Repeat 5 times with each arm and leg. As soon as the exercise ceases to be difficult for you, begin to lift your leg and the opposite arm at the same time. Hold also for 5 seconds. 3 sets of 5 reps on each side.
Transverse abdominis muscle: exercises
Strengthening the transverse abdominal muscle can occur both statically (stationary) and dynamically (mobile). 1. Plank.
It is the most recognizable exercise for this muscle and the simplest. It is the bar that allows you to slightly strengthen the necessary muscles at the initial stage, when there is no physical training at all.
The plank can be either classic (standing on your forearms and toes) or side plank (standing on one forearm and the side of the foot). These two exercises are the ones you should start with if you are overweight or have never done anything like this.
I wrote more about the benefits and harms of planks here.
2. Varieties of planks
. There are simply a huge variety of all kinds of planks. It makes no sense to describe each option. So pay attention to the video.
3. Vacuum.
For an untrained person, performing a vacuum with precise technique is quite difficult. You can simply do this by drawing in the abdomen as much as possible while exhaling, holding in this position for a few seconds and relaxing the muscles while inhaling.
4. Ab exercises
. It is important to choose exercises where the muscle we need will be involved almost equally with the entire abdominal muscle group. You can find some exercises in the video:
5. “Dragon flag” and lead-up exercises
. One of the most difficult exercises. In literally 10-12 repetitions per set, it pumps up the entire group of abdominal muscles to the maximum, but it is very difficult to perform! May cause damage if used carelessly. Therefore, at first it is better to use leading exercises such as: - raising the legs while lying on a bench, the floor (do not touch the heels to the floor); - leg raises with hold; — raising the legs to the “birch” position.
You can find more exercises for a flat stomach at home and in the gym on our website MakeFitnes.Pro.
Do you doubt the correctness of performing any of these exercises? Do you have any other questions related to your limitations? Then you can contact our trainers right now, and they will be happy to help you! Training, nutrition, injuries or other issues - leave it all to them!
Twist
Lying on your back, legs bent at the knees, arms along the body.
Tightening your abdominal muscles, lift your shoulder blades off the floor and stretch your arms towards your legs. Hold the achieved position for 3 seconds. Do not hold your breath. 2 sets of 15 times. If you clasp your hands behind your head and spread your elbows to the sides, the effectiveness of the exercise increases significantly. Start doing the following exercises when you get used to the previous ones. Recommended 1 week after the start of classes.
Rectus abdominis muscle
Welcome to the abdominal muscles section. If you are here, then you want a flat tummy or six-pack. After reading the articles in more detail, you will be able to find a detailed description of various techniques, for example, how to pump up your abs, how to pump up your abs to have six-pack abs. The exercise section presents a large selection of exercises for the abdominal muscles, which can be performed at home and in the gym, with your own weight and in special simulators. In the training section, specially designed programs will satisfy the demand of all those who want to get flat and pumped up abs.
The rectus abdominis is a long, paired muscle that extends from the chest to the pubic bone. It is flat and has several vertical and horizontal tendons, which together form the abs. The functions of the rectus abdominis muscle are to flex the torso, while lowering the ribs; with a fixed body, it can bend the torso from below, raising the pelvis. It is this part of the abdomen that is crucial for pumping up abs. You need to learn how to perform the exercises technically and then the result will not be long in coming.
There is an opinion on the Internet that there are upper and lower abs, this is only partly true. The fact is that the rectus abdominis muscle itself is flat on the bottom and thick on top; because of this structure, it is much easier to pump up the upper abs. When doing exercises or in everyday life, the abs bend the torso from above and below and at the same time, the entire body tenses. Depending on what kind of twisting you do, the emphasis of the load will fall on that side. In addition to everything, in the lower part the abdominal muscles are thinner and less developed. When pumping up the lower abdominal muscles, I always advise you to choose a longer tactic. I would like to draw your attention to the fact that the presence of cubes in the lower part of the abs depends on your physiology, and only then on a well-designed training program.
When performing abdominal exercises, most people overload their lower back if they perform classic crunches. When performing the leg lifting exercise, the rectus muscle can work indirectly due to errors. In order to avoid wasting your energy, it is recommended to carefully read the articles on the Strong Life website, and then look at the photos and videos that are provided for detailed review. Our workouts will help you achieve the desired abs in the shortest possible time. Often, the desire to quickly pump up the abs leads a beginner to the opposite result. It only turns out that a lot of effort and time have been spent, there may even be discomfort in the lumbar and hip joints, but it has not been possible to pump up the abs. Therefore, it is extremely important to learn the technique of performing exercises, as well as to know which exercises should be performed depending on your level of training. You need to plan your workouts wisely, taking into account how your body adapts to the load. All the information you may need to pump up your abs can be found on our website.
Side twist
Lying on your back, legs bent at the knees, arms along the body. Tightening your abdominal muscles, lift your shoulder blades off the floor and stretch your arms towards your legs, turning your body to the right. Hold the achieved position for 3 seconds. Do not hold your breath, do not help yourself with your hands. Then return to the starting position. Repeat the exercise 15 times in each direction. 2 sets of 15 times. If you clasp your hands behind your head and spread your elbows to the sides, the effectiveness of the exercise increases significantly.
The best exercises for the rectus abdominis muscle
There are no special secrets in how to pump the rectus abdominis muscle. It is enough to perform several basic exercises, periodically alternating the number of repetitions, sequence and combinations of movements. It is also important to consider rest; any excessive load will lead to overtraining, which will negatively affect the growth of strength and volume.
Crunches
The main and most effective movement on the target muscle with an emphasis on the upper part. Performed in a small amplitude and a small number of repetitions (no more than 15). It is important to ensure that you exhale during peak contraction. This eliminates harmful straining and increases the efficiency of movement.
Technique:
- Lie down on the floor, rest your feet so that there is a right angle between your thigh and shin (or fix your legs in the simulator). Place your hands on your chest or on the back of your head.
- Lift your shoulder blades off the floor and begin to twist your body so that your head moves towards your knees.
- At the peak point, take a minimal pause and slowly return to the starting position without lowering your shoulder blades completely to the floor.
It is important to maintain tension in the muscles throughout the entire approach and make the movement smoothly, without jerking.
Lying leg raise
A classic exercise with an emphasis on the lower part. Allows you to almost completely exclude other muscles, making the movement due to the strength of the rectus abdominis muscle. One of the best exercises for the rectus abdominis muscles for women, as it does not lead to a particular increase in volume. But it significantly affects muscle tone and general physical fitness.
Technique:
- Lie down on a bench or floor. Fix your hands to any support or place them along your body (to fix the position).
- Begin to slowly raise your legs together while exhaling.
- When there is a right angle between your legs and body, take a short break and at a slow pace (slightly slower than lifting) lower your legs to the starting position.
It is forbidden to lower your feet to the floor after performing a repetition; tension must be maintained throughout the entire set.
Exercise "bicycle"
This movement is ideal for performing in an aerobic style. It not only quickly tones the muscles, but also significantly increases endurance. It also provides easy fat burning due to better blood flow to the area during exercise.
Technique:
- Lie on the floor, fix your hands behind your head (or place them on the floor along your body).
- Raise your legs up at an angle of 30-45 degrees.
- Perform movements similar to moving pedals in the air.
This is one of the best exercises for the rectus abdominis muscle for girls if you need to focus on the lower abdomen.
Exercise "book"
One of the few movements that simultaneously loads the lower and upper abs.
Technique:
- Sit on a bench or floor. Tilt your body back and fix your body position with your hands. Place your feet together forward without touching the floor.
- Begin to bend your knees, pulling them towards you. Move your body forward a little (for maximum twisting).
- Pause, then move your body back and straighten your legs forward.
It is important not to touch the floor until the end of the approach.
Combined crunches
Another powerful movement that engages two parts of the abs at once. This is a more difficult variation of regular crunches that requires a certain level of physical fitness.
Technique:
- Lie down on the floor. Place your hands behind your head, lift your legs up and bend your knees.
- Begin to simultaneously lift your shoulder blades off the floor, performing crunches, and bring your knees as close to your head as possible.
- Pause and return to the starting position without lowering your legs and shoulder blades to the floor.
