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How to do abs correctly: this is the trick

If you are sick of the typical abdominal exercises that only cause discomfort in your back, try to do sit-ups in the way we propose. Work the abdomen smartly with this routine that we bring you today to know how to do abs correctly.

Anatomy of the abdomen

The musculature that make up what we call abdominals can be classified into five anatomical areas:
back, side, front, top and bottom; in each of these parts we will find muscles.

Although it is much difficult to isolate only one area when training, it is true that there are exercises that can focus the stimulus to one of the specific areas.

how to do abs correctly


Then we will go shelling the muscles that belong to each area and we will try to provide specific exercises of all of them.

Back

This part is composed of the muscles:

Lumbar square

The lumbar square is a flat and quadrilateral muscle that is located exactly between the last rib and the iliac crest and whose main function is to produce the inclination of the lumbar to the same side and the iliac crest, in addition to exerting function on the ribs.

Psoas

The psoas is one of the best known and most important muscles of our body, since its involvement ranges from when we walk, run, jump to when we sit or want to lie down to listen to the radio. But it does not stop there, it is also a fundamental muscle when it comes to maintaining very good posture and body hygiene.

Iliopsoas

This muscle acts on very important functions and in most cases is the cause of the uncomfortable and annoying low back pain.

The main function of this muscle tissue is the hip flexion function.

Lumbar bridge

The lumbar bridge is a very powerful exercise to work this area that we have described. In addition, doing it isometrically (holding the elevated position without going down)will of course help increase the intensity of it and will need a really good activation of the stabilizing muscles.

Side part

These are the muscles that are located in the side walls of our trunk. We could say that it is the outermost tissue of our abdomen.

This part is made up of the muscles:

Oblique major

The major oblique or external oblique as it is usually known is the muscle of greater extension of the abdomen. It is placed on the side and outside of the trunk.

The function of this muscle is the inclination to the same side and rotation.

Minor oblique

It is in a deeper plan than the previous one. In addition to helping to rotate and flex the trunk, it is responsible for producing some of the movements that are needed during breathing, especially at the time the expiration phase is performed.

Transverse

The transverse of the abdomen is part of the set of several layers of muscles that form the abdominal belt. This muscle is the deepest of the abdominal muscles and, like the obliques, its muscle fibers are located on the side of the body and join in a large transverse fascia until reaching the linea alba.

To work the lateral part of our abdomen, one of the best exercises is the side plank. With this movement your muscles will be worked and your intervertebral discs will not be damaged.

Previous part

We are talking about the anterior part to the most frontal musculature of the abdomen. It is composed of the muscles:

Straight

The anterior rectus muscle is an elongated, thick muscle that extends from the anteroinferior part of the chest to the pubis, along the midline or linea alba.

The anterior rectus muscle is an elongated, thick muscle that extends from the anteroinferior part of the chest to the pubis, along the midline or linea alba.

Pyramidal

The pyramidal muscle is a small, triangular muscle found in the lower area of the rectus abdominis that is usually absent in about 20% of the population. Its origin begins in the pubis and is inserted in the linea alba, below the navel.

To work the anterior area of the abdomen we could use the typical crunch movement.

Top

The upper abdomen is the part forgotten by many. This part refers to the area below the sternum.

Diaphragm

It is a flat, thin muscle that, in the shape of a dome, divides the chest cavity from the abdominal. It is a muscle that not like what is believed, is in constant movement, since it has a direct intervention in the process of breathing. not like the rest of the muscles that make up your core, the diaphragm requires relaxation exercises that can help decongest and relax the area.

To work your diaphragm we propose the bridge exercise 90-90 with ball and balloon.

Bottom

The lower part of the abdomen is called the lower part. In it the muscles are located:

Perineal

When we talk about perineum, perineum or pelvic floor we refer to that part of the body that corresponds to the floor of the pelvis. It is a set of muscles and ligaments that close the floor of the abdomen, keeping in proper position and in suspension, the uterus, bladder and rectum.

The perineal muscles, like the rest of the muscles, are losing strength over time, so it is very important that we perform exercises focused on this area that allows them to keep them strong and healthy.

The smart routine to do sit-ups

this exercise routine can be done anywhere. It is really recommended to work with it about 3 times a week and it is very important to adapt the exercises to the level and physical condition of each person. For this, the supervision of a physical activity and health professional is necessary.

Conclusion 

To have a strong and healthy abdomen, you will have to work on each of the planes. Although it is true that you can not isolate in a concrete way the muscles of the abdomen, since most of the exercises for this area involve more than one muscle,if it is true that each exercise will work to a greater or lesser extent each plane of the muscles of the abdomen.

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