Your abdomen is one of the parts of your body that causes the most problems when it comes to losing weight.
Many times, exercising it is difficult. This may be because you don’t do exercise routines correctly or your diet-exercise balance isn’t right.Most people want a flat abdomen with marked abdominal muscles. This is because it represents health and athletic performance.
Apart from the visual, however, this part of your body is fundamental for your body’s balance. Because of this, it’s very important to exercise it and keep it strong.
Many people start with developing an exercise routine that is specifically designed to strengthen their abdomen. However, they often don’t know where to start.
They also don’t know what activities to choose according to their needs or even how to carry them out. If you’re part of this group, today we’ll give you 6 keys that you need to keep in mind when it comes to exercising your abdomen.
What do sit-ups do?
The main function of having a strong abdomen is balancing your body. This also means keeping your back and spine protected.
If you store a little fat in this area, you’ll also store less in other parts of your body. This will make you healthy and athletic.
In ancient cultures, men with marked abs represented the best chance of surviving. On the other hand, they also said that this was the condition of people with good genes for procreating.
Before starting a workout routine, it’s important to know how your abdominals are set up.
- Rectus abdominis: This is the muscle that gives you a “six pack”.
- Internal obliques: these are found below the rectus abdominis and the external obliques.
- External obliques: These are placed at the side of the rectus abdominis. They’re responsible for developing strong and attractive hips.
- Transversus abdominis: The deepest muscle is found in the middle of your body. It’s in charge of supporting all of the other muscles. Of course, this is one of the most difficult to work out.
Keys for exercising your abdomen
It’s well known that the key to having strong abs is exercise together with a balanced diet.
- Eat fruits and vegetables that give you nutrients and fiber.
- It’s important to completely give up eating sweets, alcohol, and avoid excesses.
1. Be careful with your neck during sit ups
Many people make this grave mistake. You should never pull your neck to move forward. The correct posture is to put your hands behind your head separated, but never on your neck.
- What’s recommended is to have a space between your chest and chin. By doing this, you guarantee that all of the work that you do in your abdominal area won’t put pressure on your neck muscles.
Following the position with your arms, we find the posture of your elbows.
- We’re used to hearing that your elbows should go forward, but this is a big mistake.
- They should be directed towards the sides, open, and separated to avoid putting unnecessary pressure on your neck and head.
Breathing correctly is important for exercising your abdominal area the right way.
- It’s recommended that you breathe before squeezing and exhale when you contract your abdomen.
- This kind of breathing will prevent getting tired. Plus, it’ll make your contractions much more effective.
Your back and its position are also one of the errors that happens the most when it comes to practicing this kind of exercise.
- You need to have a rounded posture, but not arched.
- Rounding your back helps to exercise the corresponding muscles and to protect your spine.
- Instead, if you arch your back and you support your lumbar area, you’re mistreating yourself. Plus, you’re forcing your back unnecessarily.
Just like what happens with other muscles, you need to give them a rest from exercise.
- Stretching after having an abdominal session will help you get the best results. Plus, it prevents injuries or pain afterward.
6. Be Careful
It’s very important to do sit-ups slowly. Don’t balance yourself or push more.
- The best thing to do is to push yourself based on your experience and the physical condition that you have.
Now you have the essential information for starting your exercise and getting the abs that you want. Don’t forget that these need to be complemented with rest, stretches, and other routines to prevent injury.
Remember that it’s essential to follow a good diet to help strengthen your abs from the inside. Exercise correctly and keep your body healthy and strong.