Summer abs here ↓
As summer approaches, research on the best belly exercises grows. They are mostly performed to achieve a flat tummy, but not exclusively since low-rise trousers are making a comeback. Eleonora Pellegrin, a Pilates instructor, explains that strengthening the abdominal wall supports the back and is particularly helpful for people with lower back pain, sedentary lifestyles, and a need to correct posture. It also helps people perform better in all high-impact activities that require jumping and running. Having a smaller waistline benefits your health as well as your appearance. Visceral fat, which is localised immediately around the waist, accelerates ageing and raises the risk of contracting numerous ailments over time when there is an excess of these substances produced.
We were designed to be mobile
In the podcast A Wild Mind, psychologist and neuroscientist Andrea Bariselli discusses that the human body, metabolism, and muscles need to move in order to function properly. Form and function are inextricably related; if a tissue’s activity changes, its structure deteriorates. Muscle tissue is a straightforward example; it must contract in order to keep its structure; else, it atrophy. All of our tissues have been sculpted to fit our lifestyles and are designed to provide the energy we require on a daily basis. The majority of the time, our heart and mitochondria must be functioning.
Therefore, exercise is a vital component of a healthy lifestyle and is necessary for our bodies to function properly. In contrast to what we do, which is moderate daily motor activity, our biological system is designed to accommodate high daily motor activity. It’s crucial to combine physical activity with a healthy diet in order to maintain equilibrium and offer both mental and physical benefits.
(Stolen from Pilates) 8 abs exercises
Eleonora advises performing stomach exercises three to four times per week for a total of 15 minutes.
The hundred
The rectus abdominis, obliques, and transverse abdominis are all worked out by this workout. The exercise involves leaping the arms together, repeatedly up and down, counting to 100, and making each inhalation and exhalation last five seconds while lying supine with the head raised, the legs raised in table tops or outstretched, and the arms spread along the sides with the palms facing the ground.
One-leg stretches
Contrary to what the name might imply, the single-leg stretch is not a stretching exercise. From a supine position, lift your head, bend your right knee at the chest, lay your hands on your shins, and stretch your left leg off the ground. Exhale and then inhale after each shift in the leg position.
Two-legged stretch
Stretching both legs enables the entire core to be worked deeply. Your lower back is secured to the floor while you are lying on your back with your legs raised into tabletop positions. Stretching the arms and legs into a V position with the body is the goal of the workout. Then bring the arms back to the floor and bend the knees once more into a plank position.
Crisscross
Workouts to strengthen the abdominal wall’s oblique muscles. Head lifted, shoulders extended, and supine While my right leg is stretched and lifted, I move to bring my right elbow towards the bent left (opposite) knee. When the elbow is raised, alternate crossing while exhaling.
Scissors
The “scissors” exercise engages all of the abs muscles. Alternately scissor the torso’s posture while maintaining the candlestick position while holding the stiff legs. To prevent placing additional weight on the neck, the abdominals should always be securely flexed.
Teaser
This workout is quite challenging. It is carried out while supine, with the legs, lifted to a 45-degree angle and the arms extended behind the head. After that, you raise both your arms and legs simultaneously, maintaining the position by pulling in your abs. When you assume the posture, you open your shoulders and chest, rest your coccyx, and bring your pelvis into a J-shaped curve.
Isometric high plank
The plank includes holding a balanced stance while tightening all of the muscles to stimulate the entire front abs wall. The variation of a handstand with the arms extended is called a high plank.
Side plank hip raise
The oblique abdominals are the focus of the side plank with hip raise, which also tones the entire core and stabilises muscles. To lift your pelvis while remaining in alignment and preventing a fall to the floor, you start from the floor on your side with one elbow bent.
