Support your back, train your abs

You use your abs more often than you think. In fact, there is almost no movement that does not involve these muscles. If this muscle system is not stable, the body will compensate. This puts an extra load on another part, such as the back. To prevent this, you can do abdominal exercises.

Exercises

Many of these exercises target the superficial muscles. But to get a good posture and a strong center you need to train the deeper abdominal muscle (muscules transversus abdominis). The accompanying exercises can help you with this.

misunderstandings

You may have experienced in the past that abdominal exercises did not help. Several misunderstandings are circulating:

• Abdominal exercises with many fast repetitions are not functional and also put too much strain on the back and neck.
• Consciously retracting the abdomen and moving slowly gives a better result.
• No matter how many abs exercises you do, the fat that many people have around their waist will not disappear. This requires overall training and a balanced diet.

That’s how you do it right

The right technique is the most important to train your abs properly. Here are some points to remember during the exercises:

• Don’t pull your neck, put your hands behind your ears and push your elbows out.
• Keep your chin tucked in slightly and about a fist’s width from your chest.
• Control your body as you rise. Keep it quiet.
• Keep your abs pulled in by imagining yourself pulling in your belly button.
• It is best to train your abs every other day.
• Repeat each exercise until you feel an abdominal fatigue.
• Rest for a while before starting the next exercise.
• Do the whole series once.
• When you have built up enough strength, repeat the series one or two more times.

Now you are ready to start exercising. Click on the exercise for a detailed description:

• The basic crunch
• Shelf
• the obliques
• Reverse Crunch
• Vertical Leg Crunch
• The bicycle
• Stretched arm crunch
• Side Body Lift
• Low back muscle exercise