The abdominal exercises when performed correctly are excellent for defining the abdominal muscles, leaving the belly with the appearance 'tanquinho'. However, those who are overweight should also invest in aerobic exercise such as an exercise bike and run on the treadmill to burn fat and so that the abdominals can stand out.
Practicing only traditional abdominal exercise, having accumulated fat in the belly region is not enough to lose weight, nor to lose belly because this exercise does not have a high caloric expenditure and are not very good for burning fat.
Risks of traditional abdominal
Traditional abdominal exercise can cause spinal problems such as back, neck and even herniated disc development when it is performed incorrectly. However, there are several variations of abdominal exercises, which when performed correctly, do not harm the spine.
The best way to do sit-ups without damaging the spine is to do various types of sit-ups, working not only the straight abdominal but also the lower abdomen and the sides.
Correct way to do abdominal
Here's how to strengthen the abdomen without damaging the spine in the video:
The frontal plank is one of the best ways to work the abdominals, because it works the whole abdominal region, both anterior, posterior and lateral, not harming the spine or posture at all.
If you can not maintain this static position for 20 seconds, you should keep as long as you can and then divide this value by 2 to perform 3 sets. For example, if the maximum the individual can achieve is 10 seconds, he should do 3 sets of 5 seconds, keeping the muscles of the abdomen always well contracted and the back as straight as possible.
Do abdominal every day hurt?
Doing this abdominal exercise (front or side board) does not harm the spine and does no harm. However, one should not do the same exercise every day, so that the muscle fibers rest and thus reach their maximum potential, making a kind of natural band that will not properly burn the fat accumulated in this area, but it can improve the its appearance, leaving the abdomen more defined and without cellulite.
Do abdominal weight or sitting
It is not advised to do abdominal weight or sitting for the potential risk of spinal injuries.
However, the ideal is for the individual to talk to a physical educator who can indicate the type of abdominal best suited to their real needs before undertaking any exercise at home or at the gym.
Here are some examples of abdominal exercises:
- 6 exercises to set the abdomen at home
Exercises to define the belly without abdominals
