Fitness The best exercise to lose your gut and why we do it wrong
Harvard Fitness reveals the great secret to scoring abs
Hypopressives Get a flat stomach by breathing
Strong, flat and, if possible, 'marked'. The dream (impossible?) Of showing off a 'perfect' abdomen pushes us to pound ourselves in the gym and at the table. However,
getting a
magazine
'six pack' is
not only available to everyone (rather to a few who, for more information, are usually blessed by privileged genetics), but also
should not be the right choice. priority
.
"Until recently, it seemed that training was only sought with a purely aesthetic objective. However, nowadays, it seems that people are already becoming aware of all the
benefits of having a strong core
, both in prevention of injuries and how to improve physical performance in daily life and in sports practice ", explains Alberto Roales, personal trainer David Lloyd Aravaca.
In case, at this point, there would still be any doubt, "having a
powerful abdomen
is not synonymous with wearing a marked 'six-pack', but with being able to perform the
anatomical missions
that have been 'entrusted' with solvency". That is, to "give
support and stability
to our body;
protect
our viscera; or help
transfer the force
in our sports gestures and absorb the loads of our day to day maintaining a correct body posture".
A loose 'abdominal corset', incapable of fulfilling its functions, is "a
dysfunctional muscle
and, as such, it can generate problems that manifest themselves in the form of
injuries
acquired by poor postural habits or lack of muscle tone".
MUSCLE AWARENESS
Although it may seem like a truism, the first step to strengthen the abdominal muscles is to
locate it and learn to feel it
.
"It is an area that tends to flaccidity and it is essential to know how to activate it correctly from the hand of a professional of physical activity and health";
recommends Roales.
To achieve this, it is very useful "to do
Pilates or hypopressives
, disciplines that focus on the work of the deeper abdominal muscles, using breathing as a fundamental tool."
Or, simply, focus all our attention on "an 'exercise' as vital, simple and everyday as
breathing
because it can help us a lot to have a good abdominal tone".
How?
"It is enough to do this test to find out: with a hand placed on our abdomen, we expel all the air that we have in an energetic way and, in this way, we will perceive how our abdominal area is activated".
This personal trainer also proposes three (easy) exercises that we can do anywhere, using only our own body weight:
1. Front plank
(4 series of 30 seconds each): We place ourselves face down and rise, maintaining the only contact with the ground, the tips of the toes and the forearms (the elbow must be aligned with the shoulder ).
We maintain the posture (aligning head and hips, without letting them fall or rise), focusing all the force on our 'core' and also activating buttocks and legs.
Once we have mastered this exercise and we are able to hold out for longer, we can try to raise a foot or a hand, trying to make the posture of the trunk the same as if we kept the four points of support.
2. Lateral
plank (3 of 20 seconds per side): Lying on your side, we raise the body supporting ourselves on the forearm and the foot, keeping the back straight.
We have to feel the oblique butt activating closer to the ground.
If we want to make the exercise a little difficult, we can lift and keep the leg that we have above in the air.
3. 'Hollow':
Lying on the back with the legs and arms stretched upwards, we raise the trunk keeping the pelvis in retroversion (backwards) so that the only point of support is the lumbar-sacral area.
According to the criteria of The Trust Project
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