Stomach exercises:
Who doesn't want to have a tight and athletic belly? Although many find it difficult to exercise stomach, especially because they need patience, they certainly offer satisfactory results. Let's get to know some types of stomach exercises here.
It's important to exercise your stomach constantly, but exercise alone isn't enough to get 100% results, and here comes the importance of nutrition, where you should eat a healthy diet that's right for you.
What muscles form the strength of the trunk?
There are specific muscles in the body that in turn help strengthen your torso, which are as follows:
- Pelvic floor muscles: support organs, such as the uterus, intestines and bladder.
- Transverse and rectal abdominal muscles: also called the six muscles, which are essential for functional movement (bending, twisting and stability).
- Internal and external deviations: which support breathing and trunk rotation.
- Spine complex: strengthening the back.
Stomach exercises: What are they?
There are many types of stomach exercises, here are some of them:
1. Bicycle crunches
This exercise is excellent for stimulating the upper abdominal muscles and is important because it occupies the abdominal muscles that are difficult to operate in other exercises.
During this exercise you can move a lot of muscle in the body, including the thighs.
How it works:
- Bend your leg with it and drag your knee towards your chest with the other man staying towards the ground, but you should not touch the ground.
- Lie on the floor and put your hands under your neck on the gym.
- Switch the leg at the same pace as if you were riding a bike. (1,4)
Note: Pay attention to the neck because any error can cause damage.
Low- belly leg reach
This exercise is great for targeting your abdominal muscles, strengthening your abdominal muscles and tightening your different muscles.
How it works:
- Lie on the back with 90 degree bent knees, and put your hands behind the head
- Tighten your abdominal muscles inward while keeping your knees at the level of your hips.
- Breathe and inhale with self-confinement for 3-5 seconds.
- With exhalation, extend the legs to 45 degrees, and continue for 3-5 seconds while pressing the lower abdomen. (2)
Note: Repeat this exercise 15 times in two stages.
3. Sitting stomach exercises
This exercise helps bend the body and improve and strengthen your abdominal muscles.
How it works:
- Lie on the sport brush on the floor, bend your legs and hold your feet on the floor to hold the lower part of the body.
- Move your hands to the shoulders in a way that is opposite to your chest or you can place them behind your ear.
- Bend the upper body towards your knees, and continue to exhale during the procedure.
- go back to where it started slowly and inhale through it. (1)
Note: Don't put your hands under your neck to avoid injury and convulsions.
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