Abdominals: how to do them without affecting the back?

The abdominal muscles are those that line the area of ​​the wall of the abdomen. They are the internal oblique, external oblique, transverse of the abdomen, anterior rectus of the abdomen and pyramidal. They are responsible for stabilizing the body, posture, protecting internal organs, and so on.

The exercises to train the abdominals are very fashionable now, and not only for health, but for aesthetics. Who does not like to show a flat, firm stomach? But nevertheless, Many people do not know how to perform this exercise correctly.

As a result, they end up feeling pain in the back, especially in the lower back. That's why in this article we explain Very simple tricks to exercise the abdominals without affecting the back.

First step: control breathing

To exercise your abs well it is essential to maintain good breathing. A common failure is to hold your breath during exercise. But nevertheless, the ideal is to inspire before performing the abdominal contraction and exhale when contracting. In fact it is recommended to breathe out releasing the air through the mouth, letting it out little by little.

This is because, if you hold your breath, you increase the pressure in the abdomen by the effort of the diaphragm. If you add to this the pressure you make with the exercise, you can even cause a hernia.

You might like: 9 simple habits to wake up with a flat stomach

Beware of the lower back during abs

When doing abdominal exercises it is important to adopt a good posture to avoid ailments in the lower back.

Low back pain is one of the most common discomforts in the adult population. This is mainly due to the type of life we ​​lead. The sedentary lifestyle and bad postures during work or study are the biggest trigger. But nevertheless, Exercising the abs incorrectly may aggravate the problem instead of helping us strengthen this area.

Therefore it is necessary to pay special attention during the exercise. First, The ideal is to use a mat to protect your back from the ground. Also, if the exercise is based on raising the legs, try not to take off your back. For this you can place your hands under the buttock, it will be easier to prevent your back from rising.

On the other hand, if you have problems in the lower back it is recommended to replace the classic abdominal exercises with other exercises. Plates or hypopressive exercises are very good substitutes. They are static exercises that improve both lumbar and abdominal muscle tone, without forcing the vertebrae.

Maybe you're interested: 3 exercises for the lower back with arms and legs

Do sit-ups without straining the neck

The typical abdominals in which you lie on your back and strips of the trunk to your knees, it is very common to force the cervical. When trying to raise the trunk usually it is to force with the neck or with the back. This can cause damage to your cervical area.

To avoid it, It is essential to focus on strength only with the abs. You can also leave your hands holding your neck, without pulling it. Even if you already have problems with the neck, it is better to do sit-ups doing leg movements, leaving the head on the floor.

The best abs to avoid hurting you

The iron is one of the varied ways of doing sit-ups without subjecting the lower back to too much effort. In addition, it has the advantage that it works other muscle groups.

As we have already mentioned, the typical abdominals are those in which, lying on your back, strips of the trunk to incorporate. But nevertheless, There are many other ways to exercise the abdomen area. In fact, they are much less harmful exercises for your back and neck.

For example, ironing exercises. They consist of placing you face down, resting on your forearms and the tips of your feet. You must form a straight line with your body, without lifting your buttocks too much and without letting them fall. You can do several series of 30 seconds or one minute. Even during the posture you can incorporate variants, such as lifting one leg and then the other, alternating them.

In the same way, you can try the side plates. To do them, you must start by lying on one of your sides, with one leg on top of the other. By resting on your forearm, raise your hips and place your body straight. You can place a hand pointing to the ceiling. So you will be exercising the obliques noticeably.

In conclusion

If you want to show off a beautiful belly and also improve your stability and posture, the ideal is to do sit-ups. But you should keep these tips in mind. Try to control your breathing, focus your strength on the abdomen and protect your back. This way you will avoid lumbar and cervical injuries, and you will exercise the area more efficiently.