Recover a flat stomach
The work of the abdominal muscles is extremely important from many points of view. The aesthetic question of recovering a flat stomach is interesting rather than important, but the abdominal girdle must be well worked and, therefore, must occupy a high position in the scale of physical activity sessions.
The objective of recovering a flat belly, not excessively bulky, from a certain age, is important for the health of the back and the control of sphincters, fundamentally. Therefore, aesthetics is not the primary reason to recover a smooth belly. In general, maintaining a prominent waist is associated with cardiovascular problems. For this reason, in addition to eating a healthy diet, it is essential to avoid abdominal swelling, tone the muscle band around the waist.
The transverse abdominal, the great forgotten in the abdominal
It is one of the 4 muscles that make up the abdomen. The rectus abdominus is the most famous, the one that can be seen with the naked eye, that of the "chocolate tablet". The transverse has, among other functions, that of constricting the abdomen but, as can not be seen, we do not work properly and this well-toned muscle reduces the abdominal perimeter.
1. 3 sessions a week, 20 minutes per session. If we want to do crunches every day, nothing happens. Anyway, keeping the routine of 3 times a week we will obtain satisfactory results. On the other hand, it is not necessary to devote a whole hour. To do aerobic work that burns fat we need a minimum time of 30 minutes; in that sense, there are much more effective and comfortable means to spend half an hour on the mat, without pause, moving as crazy as a seesaw. About 20 minutes with pauses are worth to avoid the flaccidity of the abdomen.
2. Lumbar injuries. When we think about doing sit-ups, we usually never stop to think about how to do them. Many of us just lay down and start crunching. Poor posture can cause injuries and pain in the lower back and neck.
3. Many repetitions? By mere logic, performing elbow flexion to exercise the biceps, with a small, medium or large load and with high, medium or low repetitions, will not decrease the perimeter of the arm. Performing between 8 and 12 repetitions with submaximal loads causes hypertrophy, muscle growth and, therefore, an increase in arm contour. It is therefore illusory to try to reduce the perimeter of the waist making infinite trunk flexions (abdominal exercises.
Exercises to show a flat stomach
Periodicity. 3 sessions per week. Tuesday, Thursday and Saturday.
1 session: 20 minutes.
10 minutes transverse + 10 minutes of various abs.
10 minutes transverse abdominal
Position:
Lying on your back on a mat, mat, floor *
Semi-flexed legs with feet fully supported on the floor.
Hands at the height of the hips.
Body relaxed completely.
Exercise:
Put the belly with the navel to the opposite side, as if we wanted to take it to the ground.
Hold between 20 seconds and 30 seconds.
Do 4 or 5 series.
Rest 2 minutes.
Repeat another 4 or 5 series, but in four-legged position.
10 minutes of varied abs
Position:
Lying on your back on a mat, mat, floor *
Semi-flexed legs with feet fully supported on the floor.
Arms crossed on the chest.
Exercise:
Short flexion of the trunk, reaching to touch the thighs with the elbows.
Do 3 sets of 15 repetitions. Rest 40 seconds between each series.
Rest 2 minutes.
Repeat the 3x15 block with the breaks.
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