The abdominal muscles play a key role in body stability. It is therefore essential to strengthen them. Delphine Steelandt, sports coach, gives us the most effective exos.
The abdominals ensure the stability of the body, a better balance, improved coordination and a more straight posture, summarizes the coach and expert in nutrition. “With reinforced abdominal muscles, joints, bones and back suffer less. In addition, they allow the size to be tightened: strong abdominals keep your organs in place and prevent them from relaxing ”.
10 minutes per day
There are 3 types of abdominal muscles: deep (transverse), obliques and superficials (the great right). “If you train them, you will strengthen the entire muscular group. It is best to make each exercise last 30 seconds before going to the next one. If you train 10 minutes every day, you will get good results, visible after a few months. Do not hesitate to vary by practicing all the series one day and by focusing on another series the next day, ”continues Delphine Steelandt.
The golden rule: listening to your body. Never force and gradually intensify your efforts; If necessary, make short breaks between the series.
Focus on the transverse
It is the deepest layer of your abs, it surrounds your spine and your pelvis: it can be compared to a corset that keeps the body right and firm.
Lie on your back. Raise your legs to an angle of about 90 °, knees above the hips. Start your arms in front of you, the palms of the hands joined.
Slowly lift your head and shoulders from the ground. Keep the chin against the chest and stretch the legs alternately forward. Press the lower back in the carpet and vigorously enter the navel to tighten the abdominal muscles.
Place your hip width feet. Open your shoulders, place them on the floor, arms along the body, and gently lift your pelvis, expiring. Contract your glutes and pull your navel inward.
Inspire, then go down gently, expiring, but don’t lie down completely: stay suspended above the ground for a while. Inspire, then lift your pool again by expiring.
Lighting on your back, lift your legs. Fold your knees at a 90 ° angle and hold them above your hips. Flex the feet bringing the toes back to you and stretch your arms over the shoulders. Bring your right arm to the floor while stretching your right leg. Keep the lower back anchored on the ground and come back slowly.
Then change aside: move the left arm and leg and slowly return to the starting position.
Focus on the great right
The great law is located on the surface of the body and is therefore visible if you are observed in a mirror. This muscle helps the body to keep its balance and intervenes in all the movements of the torso, especially when you lean forward or back.
Lie on your back, raise your legs, slightly fold your knees. Press the lower back firmly on the carpet, enter the navel, raise your head and get it with your hands to relieve the neck.
Make scissor movements with your legs. Let the movement come from your hips.
Lying on your back, mimic a ball: bring your knees to you and lift your head, hands near the ears. Return the navel.
Slowly extend the upper body and legs, without going to the ground. Push the bottom of your back to the ground to protect it, keep your neck straight and continue to breathe deeply. Repeat the exercise.
Stay in the same position, but fold your knees and put your feet on the ground. Support your head with your hands, keep your neck straight and drip the bottom of your back in the ground.
Bring your left elbow inside your right knee. Lie slowly, then bring your right elbow inside your left knee.
Focus on oblique muscles
The oblique abdominals, located on the side walls of the abdomen, are essential for the rotation movements of the torso. They also intervene when you look at the side and when you want to stabilize your body.
Sit, slightly lean your upper body backwards. Pull your navel inward: you create a powerful corset. Lift your feet from the ground, the knees forming an angle of 90 °. Pivot your upper left from left to right. Turn your shoulders to make your abs. Repeat the exercise from right to left.
If it’s too difficult, put your feet on the ground to lighten the effort. The knees must always form an angle of 90 °.
Lie, knees folded, keeping your shoulders peelled from the ground. Place your hip width feet and keep your chin against your chest. Keep low shoulders and place your arms along the body.
Slide your right hand to your straight heel. Return to the middle, then slide your left hand to your left heel.
Place your hip width feet, push the bottom of your back to the floor and open your shoulders.
Bring your left hand over your bust, then touch the floor on the right. Your shoulder stands out from the ground. Then change aside: bring your right hand to the left.
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