The ideal exercise for abdominal muscles are sit ups but there are small tricks of great experts to properly perform them to make them more effective. We bring a small guide just one exercise to the toned stomach.
If you want a flat stomach, first change your eating habits. The next step is aerobic exercises and exercises for targeted muscle groups, or abdomen. You will build muscles that will work faster to digest fat deposits, and the results will be more noticeable. Below all the known exercises are the abdominal but will only be effective if you perform them correctly.
“Even though they are useful for core muscles, sit ups can cause a great back pain. Irregular sit ups can lead to lumbar spinal cord injury due to sudden rattle and pressure.”
Proper performing of sit ups
The goal is to isolate the abdominal musculature from other muscles because the exercise directly affects the stomach and helps to build it beforehand. Each exercise is much harder if it runs at a slower pace and with the content, so is it with the stomach. Make 20-30 fast sit ups and then try to make 12-15 very slow sit ups a minute after a break (let’s hold 10 seconds). You will find that it is much more difficult to make these slower ones because in their performance you have to tighten your stomach much stronger.
The most common mistakes
- To do sit ups in full range of motion. So from the position that the back touches the ground or bench up to the lifting position up to the knee. So there is a lumbar part of the back and unnecessary hitch is being performed.
- Many people are mistaken because they think a greater number of repetitions will achieve a better effect. If 12 sit ups are taken on proper way person becomes more tired and nauseous than to have 50 sit ups.
- You will know that you work properly if you feel that your stomach is having that feel of “thinghtened pain”.
Static contraction on the ground (mats) for beginners
- Lie on your back with your knees bent under 45 degrees, feet on the ground, arms crossed on the chest, chest strap against the chest
- Lightly detach the upper part of the blade from the floor for 10 seconds, hold the position for 3-4 seconds and come back down. Work 3 sets per 12-15 reps.
Note: Before going on the belly, take a deep breath and in case of losing breath, it is important that your belly is kept in tense (when lifting and lowering).
The challenge for the upper sit ups
- Get to the floor (floor mat) and raise the legs to the air at 90 degrees. Those with a weaker muscles of the heel can rely on a bench, pilates ball or so. The body moves so much that the shoulder blades are separated from the floor. The hands are at the body with bent elbows or crossed on the chest. The chin is pressed into the chest.
- From this position we take a deep breath and make a small movement with head to the feet, firmly press the stomach to change the facial shadow and the muscles burst (due to the load). We keep this position for 10 seconds, then lightly exhale and lightly lower the abdomen and return to that initial position. This is a very small movement and the difference between slipping and lowering is smaller. Make 3-4 sets of 10-15 reps.
In order not to feel pain and tension in your neck, put your tongue on your palate. People who can not activate the stomach themselves and knowingly feel the contraction can put some load on their hands, for example, dumbbells that help to move your musculature.