Abdominal Exercises 4

Intro to Abdominal Exercises

Abdominal Exercises 4. So then, your abdominal muscles have important jobs in your body and are responsible for.

• Help with essential bodily functions, including urinating, defecating, coughing, sneezing, and vomiting. They help also increase intra-abdominal pressure facilitating childbirth.
• Hold your internal organs in place and protect them (including your stomach, intestines, pancreas, liver, and gallbladder).
• Maintain consistent internal pressure in the abdomen.
• Maintain posture and provide core support.

Abdominal Strength

Abdominal Exercises 4. Here, your abdominals act as an anchor for muscles of the mid and lower back. However, if your abs are weak, it forces the back muscles to work harder to support your middle, according to the Cleveland Clinic. Also, abdominal strength improves the endurance of the muscles of your back so you fatigue less easily and are less vulnerable to strain or injury.

Overweight

Abdominal Exercises 4. Thus, strong abs also keep your belly from protruding too far forward and altering your center of gravity. But if your abs are weak — especially if you’re overweight — this forward lean stresses your back. However, if overweight gets to be obese the dangers are far greater, with the risk being very serious.

Spinal Disc Problems

Abdominal Exercises 4. Consequently, strong abs help prevent an exaggerated anterior tilt of the pelvis. For example, if you have this pelvic tilt, you may experience too much pressure on the lower back’s discs and facet joints, Furthermore, these flexible points enable your back to bend. In addition, this pressure often leads to weakness, pain, and potential rupture. However, strong abs keep your vertebrae in alignment to prevent such deterioration.

Back Pain

Abdominal Exercises 4. Especially, if you already have back pain, abdominal exercises may help alleviate the ache by creating a more balanced body. By the way, Yoga and Pilates, for example, build abdominal strength and stability that supports a healthy back. Here, Yoga Journal​ notes that certain yoga poses, such as plank pose and boat pose, help to target the core muscles while building overall strength.

Seated Russian Twists

A Russian twist exercise is one of the popular workout exercises among athletes because it helps in rotational movement.

Muscles Used: Internal and external obliques.

How To Do It:

1. Sit on the floor, bend your knees, spread your legs shoulder-width apart, and hold a small weight with your arms outstretched.
2. Tilt your upper body back about 45 degrees.
3. Support yourself with your arms and with fingers facing forwards
4. Rotate to the left with a twisting feeling of the body and push your weight down towards the floor.
5. Change direction, rotate to the right, with a twisting feeling of the body, and push your weight down towards the floor.
6. Return to the initial position.
7. Do 10 reps as 1 set and try to do 3 sets or whatever you can manage.

Seated Kick Outs

Muscles Used: Lower Abdominal Muscles

How To Do It:

1. Sitting on the floor, legs straight, hands on the floor behind you for support.
2. Start by raising your legs with feet about six inches above the floor.
3. Bend your knees as you move them back towards your chest.
4. Pause slightly and straighten your legs into the start position, do not allow the feet to touch the floor. And repeat.
5. Do 10 as 1 set; try for 3 sets or whatever you can manage.

Seated Leg Raises

Leg raises are great for your abdominals, because, they sculpt your deep core muscles, including the lower fibers of your abs.

Muscles Used: Rectus Abdominis (RA), your Six-pack muscle, and your Transverse Abdominis (TA), which stabilizes your spine. But it also strengthens your Hip Flexors, 

How To Do It:

1. Lie on the floor with your legs pointing straight back on the floor, with your arms at your sides.
2. Brace your core and tuck your tailbone to press your lower back against the floor.
3. Holding your torso steady, raise your legs up high enough to clear a small imaginary obstacle.
4. Move your elevated legs past the imaginary obstacle and lower to the floor
5. Try to maintain your lower back in contact with the floor.
6. Pause, then squeeze your abs to raise your legs back across and lower to start position.
7. Do 10 as 1 set; try for 3 sets or whatever you can manage.

Plank

Muscles Used: The core, is an essential group of muscles of the body. It also develops the muscles around the spine by contracting the entire central muscles of the body. 

How To Do It:

1. In a prone position, hold the center of gravity with your forearms and spread your legs slightly apart.
2. The body maintains a straight state throughout.
3. Tighten your abs and lift your body forward. Hold the contraction for a few seconds. The chin is slightly pulled. Continue to contract your abs during the exercise. It is very important to work out consciously and to focus on all the muscles of the abdomen. Don’t let your head drop too much.
4. Hold this position for at least 15 seconds but aim for 30 seconds.

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In Conclusion

In this case, your abdominals act as an anchor for muscles of the mid and lower back. But if your abs are weak, it forces the back muscles to work harder to support your middle. And this is often the cause of lower back pain and mobility issues. So then, keeping your abs strong plays a serious role in your health, especially as you age. In particular, loss of mobility or reducing it can be difficult to live with.

Important Note *

Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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