Gain strength in your abs. Regularly exercising the abdominal muscles promotes the health of the back. With this exercise your posture will improve.
The effort to reduce and give firmness to the abdomen often responds to an aesthetic purpose and that is why the important link of the abdominal muscles with the rest of the body is not usually taken into account.
In the belly, about four fingers below the navel, converge the hypothetical axes that cross the body and there, therefore, is the key to balance and posture.
Understanding the relevant role of the abdominals allows you to exercise them correctly to promote back health, prevent and relieve some digestive problems such as constipation, increase body energy and improve balance, silhouette and movement.
BENEFITS OF STRENGTHENING OBLIQUE ABS
One of the problems of the weakness of the abdominals is that then the belly is advanced and produces the tilting of the hip, which forces the lumbar muscles to extra work that can have an impact on the cervical.
To correct this posture, you have to get used to contracting the abdominal muscles taking advantage of each expiration, dragging the lower abdomen inward and towards the navel, and trying to get the ribs down towards the navel.
It is not about “putting gut” with force but about maintaining the right tension, breathing in a natural way.
The more these abdominals, known as recti, contract, the more the space between the ribs and the pubis shortens, and the more the lumbar space opens. This is what happens with clothespins: if they close in front, they open in the back.
By “picking” the abdomen in this way, independent of the rest of the body (without dropping the shoulders forward), weight is released to the back and legs, and lightness is gained when walking, standing or even sitting.
EASY EXERCISE FOR OBLIQUE ABS
- Lie on your back and bend your legs. Support the left foot on the right knee, keeping the lumbar area always supported.
- Breathe in and, when exhaling, contract the abdomen towards the floor to lift the head and the upper part of the trunk with the right arm behind the head, trying to bring the right elbow closer to the left knee. Then make the movement to the left.
- Repeat about 10 times per side.
PILATES EXERCISE FOR OBLIQUES
Enjoying toned abs helps you prevent back pain. This exercise also strengthens the pelvis, hips and legs.
- Lie on your right side, with your head resting on your right hand and your left hand resting on the ground in front of your belly. Stretch your spine and legs, contract your abs, and lower your shoulder blades toward your ribs. Inspires.
- Extend your left leg and raise it to align with your hips, contracting your quadriceps and slightly flexing your foot. Expire as you return your leg to the starting position, keeping your ribs and pelvis in a neutral position. Repeat the exercise 8 times on each side.
- To perform this exercise, it is important that one leg does not extend more than the other. This would unbalance the pelvis, something that is not convenient for the correct body balance.
Of course, this exercise is more effective if you combine it with others in a complete and personalized Pilates session.