Exercises to tighten the gut in your daily life without going to the gym that you can do standing, sitting or lying down

Its strategic location, right in the center of our anatomy, is not anecdotal. Neither is its enlightening name: 'core'. "The abdomen seems predestined to claim our attention, starting from its own disposition in our body, since it occupies the

and is directly linked to our

, the spine," explains Alicia Garriga, a graduate in Activity Sciences. Physics and Sports (collegiate 64,869 of COPLEF Madrid).

It is, according to Garriga, "the object of desire for those who orient their training towards a merely

objective

(how well we look with a defined 'six-pack'!) But, above all, it is the nerve center of the that we have to focus our work on

for the prevention of injuries and improvement of different pathologies (if your back hurts, do sit-ups!) ".

An area that, like this one, demands so much attention can easily become "a hotbed of

, some of them so established that they could be considered traditional culture of the world of sports training and fitness."

Before delving into the subject, this collegiate coach clarifies what exactly we are talking about when we refer to the abdomen.

"The abdominal wall is a

, from closest to furthest with respect to the spine. The muscular bellies (those dreamed 'squares') are arranged on both sides of the linea alba, from top to bottom".

Despite the fact that, even today, it is common to classify abdominal work into upper and lower (in reference to the star muscle in the abdominal wall, the rectus abdominis), Alicia Garriga clarifies that "there is no scientific evidence of exercises that discriminate activity rectus abdominis muscle by zones ".

What is possible to do is "an

, in which the work of strength of some muscles with respect to others is more or less intense, depending on the type of objective sought, consciousness and postural control of the person and their level of training ".

If in the field of fitness and aesthetics, "the

is king", in that of exercise focused on health and prevention of back pain -especially in the lower (lumbar) area -, "the leading role is for the

, deepest muscle in the wall ".

This is his recommendation to become aware of how to activate each of them: "To become aware of the work of one and the other muscles to, finally, get them to work in an integrated way - giving a greater role to some over others depending on the movement we want perform and its starting position,

(without producing high levels of fatigue) is interesting ".

In this sense, it reminds us that "it is not only possible to work the muscles of the abdominal wall in positions other than the traditional lying on the back (supine decubitus), but other positions may be more appropriate depending on the characteristics of the person and your training goal. "

DAILY GESTURES

To facilitate the mission of 'discovering' our abdominal muscles, Garriga reveals that "it is possible to perform some simple and basic exercises in each of our daily positions (lying, sitting and standing), using

as an

".

It is much simpler than it seems: "The muscles of the abdominal wall act in the process of respiration in an auxiliary way, with which, we can

cause its

. When we carry out an active and prolonged expiration, we achieve happiness activation".

To make the activation by layers conscious, he advises us "to

to search for mobilization, activation or relaxation of the musculature in a selective way".

For example, he continues, "we can place them on top of the ribs and try to separate them when we breathe in and get as close as possible when we breathe out."

We can also do the same but putting "a hand under the navel and preventing the air that we introduce when inspiring it to push it towards (if it happened, we would notice how the abdomen swells; what we want is that it does not move or even that it tends to flatten) ".

These exercises, he clarifies, "can be performed in the three positions mentioned above."

If we are

, Alicia Garriga recommends replacing "the chair with a

, as long as, of course, the slight instability involved in sitting on it does not pose a risk of falling" and that we follow these steps: "First, we will try to lengthen our spine from the crown. Without moving the upper area of ​​the back, we modify the lumbar curve: we breathe in, causing a greater lumbar curve; we exhale, we invert the curve, rectifying it (we go from concave to convex) ".

This gesture, as simple as it is effective, is called a

.

"It can be done in a conventional chair or leaning against a wall, in a semi-sitting position, seeking to hit and separate the lumbar area, without moving any other segment (head, shoulders, dorsal area, etc)".

When we are

, taking advantage of our moments of waiting or traveling in public transport, we can "cause slight imbalances so that our abdominal wall is activated in response to them".

How? "Maintaining a

(physiological curves), we let ourselves fall very slightly forward, placing our body weight on the front of the feet (metatarsals), as if we were a metal statue (without flexing the hip). Then , we swing backwards, bringing the weight to the heels (calcaneus), trying to make each

coincide

, experimenting with it by exchanging the order of them (inspiration; forward; expiration, backward and vice versa).

That said, this trainer emphasizes that "the

of other areas such as the lumbar and thoracic."

For this reason, "mobilization, strengthening and relaxation cannot ignore the rest of the muscles responsible, among other functions, for the movement and stabilization of the spine".

And it reminds us of the importance of "always seeking the

so as not to make the mistake of doing 'star exercises' without these being appropriate to our characteristics and objectives".

According to the criteria of The Trust Project

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