Abdominal Muscle Training: 4 Useful Tips

A disadvantage of exercises for training the abdominal muscles is that if they are not performed correctly, they can adversely affect the back. Fortunately, there are various precautions we can take to achieve our goal without harming our health.

The abdominal muscles cover the abdominal wall. These include the internal oblique, the external oblique, the transversus abdominis , the rectus abdominis and the pyramidal muscle. The role of the abdominal muscles is to stabilize the body, ensure a proper posture and protect the internal organs.

Train your abdominal muscles correctly

Exercises for training the abdominal muscles have become very popular nowadays. In addition to the health benefits, many people incorporate them into their training routine for aesthetic reasons. After all, who doesn’t want a flat, firm abdomen?

The problem is that many of us do not know how to perform such exercises correctly. As a result, we suffer from back pain, especially in the lumbar region. Because we want to give you a helping hand, in today’s article we offer you some simple tricks that support the training of the abdominal muscles without hurting your back.

1. Keep your breath under control

To properly train your abdominal muscles, it is essential to apply proper breathing techniques. A common mistake is to hold your breath during training. You need to inhale air before you contract your abdominal muscles and exhale as you contract them.

In fact, experts recommend that we exhale through the mouth and eliminate the air gradually. When you hold your breath, you overload your diaphragm, which increases the pressure on your abdomen. In combination with the effort to perform the exercise itself, this pressure can cause a hernia.

2. Protect your lumbar region

Low back pain is one of the most common problems in the adult population. Its main cause is a sedentary lifestyle. Sedentary lifestyle and incorrect body postures at work or school are the most important triggers of low back pain.

Improper abdominal exercise, instead of strengthening the abdominal muscles, can aggravate back problems. So you need to pay special attention to how you move. First of all, a good idea is to use a yoga mat to keep your back from direct contact with the floor.

At the same time, if the exercises you perform involve lifting your legs, try not to lift your back off the ground. To do this, put your hands under your buttocks.

It is recommended that people with lumbar problems replace traditional abdominal exercises with other types of physical activity. Board and hypopressive exercises are excellent alternatives. Hypopressive exercises are a type of static activity that improves muscle tone in the lower back and abdomen without exerting pressure on the spine.

3. Perform abdominals without overloading your neck

Injury to the neck during the execution of traditional abdomens, which involves lying on your back and pulling your upper body to your knees, is a common problem. When trying to perform this exercise, many people strain their neck or back, which can injure the cervical spine.

To avoid this mistake, focus on your abdominal muscles when lifting your upper body. You can put your hands under the back of your neck to protect your neck, but be careful not to pull it when performing the exercise.

If you already have neck problems, it is best to run your abdomen with your feet so that your head does not leave the ground.

4. Practice exercises for the abdominal muscles with a low risk of injury

As I mentioned before, the traditional exercises for training the abdominal muscles are to lie on your back and lift your upper body. But there are many other ways to train the abdominal region. In fact, these alternatives have a much less harmful effect on the neck and back.

For example, try the board. This exercise consists of lying face down on the floor and supporting you on your forearms and toes. When you do it correctly, your body forms a straight line. The buttocks are neither too high nor too low. Hold this position for 30-60 seconds and try to repeat the exercise.

You have many alternative ways to practice the board. One option is to alternately lift your legs. You can also try the side board:

• Lie on one side, with one foot resting on the other.
• Keeping his body straight, raise his hips.
• You can raise your hand and point it at the ceiling.

The side board allows you to train your oblique muscles.

conclusions

If you want to have an attractive and flat abdomen and improve your balance and posture, do not hesitate to practice abdominal exercises. But take into account the advice presented in this article.

Try to control your breathing, focus on training your abdominal muscles and protect your back. Thus, you will protect your lumbar and cervical region against injuries, and the training session will be more effective.