Do you want to tone your abdomen in a few weeks? Try the reverse abdominals exercise!
Who wouldn't like a flat, toned abdomen? For many of us, unfortunately, this is nothing more than a dream: perfect physical fitness requires a lot of effort and a constant commitment. Most throw in the towel after just a few days of exercising their abdominals.
You may not know that there is an easier and less painful way to exercise your abs. It is an exercise that, if done consistently and diligently, will give you achieve excellent results in just a few weeks. It is easy to master and gives great results: the reverse abdominal exercise. Let's find out together what it is and how to do it:
The reverse abdominal exercise is like a traditional crunch, but is performed in reverse. In other words by moving the pubis towards the chest. In this way, all the muscles of the abdomen are exercised: bottom, transversus, obliques and iliopsoas.
- We start from the supine position, lying on the ground on a mat. The arms are extended at the sides with the palms on the ground, to give stability. The legs are parallel and slightly bent.
- As you exhale, raise your legs at the same time, flexing your knees to form a 90 ° angle.
- Maintaining the fixed position, contract the abdominals by lifting the pelvis towards the breastbone, then bend the knees towards the chest, with the legs still and pointing upwards.
- Once you have reached the maximum degree of contraction, return to the starting position by inhaling and being careful not to arch the lower back.
This exercise includes several variations, depending on the level of fitness: starting on the ground is most suitable for beginners, but the more experienced can perform it on the bench, inclined bench, parallel bars or on a fitball. It is also essential in this exercise to pay attention to some small mistakes many make, which could cause quite important underperformance.
- The pubis and the sternum must maintain a correct position, in order to approach the movement on the bottom of the abdomen, without excessively bending the hips;
- The movement must be fluid and slow, without raising the pelvis excessively; in this way it will avoid an excessive load on the back, with possible damage in the lumbar area;
- Don't overdo your training - it's unnecessary and could actually be harmful. Correct execution and consistency are enough to achieve the desired results, always leaving time for the body to rest and for the muscle fibers to regenerate.
Finally, remember that the abdominal exercises alone will not be sufficient to achieve a weight loss goal: these exercises are ivery useful for toning muscles, but to lose weight, one needs to be on a healthy and balanced diet.
