For a Fit TummyPor Leslie Rodríguez, RD, LD, Specialist in Sports Nutrition and Physical Activity of MyDiet™ -
You use your abdominal muscles in all your daily chores. If you keep them strong, these daily tasks will be easier to do.
Benefits of stomach exercises:
· You can prevent lower-back pain or injuries.
· Your muscles become firm.
· Your posture and self-esteem improve.
· You reduce the risk of a hernia.
Gear you need:
Clothes: Wear loose clothing to exercise.
· Exercise mat: Use a soft exercise mat the same length as your body.
· Equipment: The abs board is very easy to use. Another choice is the giant ball.
Do the following routine 3 times a week. You will see the results within a few months.
You should do stomach exercises for 10 to 20 minutes a day, three times a week. Begin slowly. Do various types of exercise, 2 sets of 10 to 15 repetitions each. Increase to 5 times a week and up to 4 different exercises, 2 or 3 sets of each.
You should reach a maximum of 15 to 20 repetitions each set. Rest 1 to 2 minutes between sets.
You should do each repetition slowly. Tense and relax your stomach muscles with each repetition.
The most important thing is to do the exercise correctly. Make sure you breathe in when you relax your muscles.
Breathe out every time you tighten your muscles. Always keep your head straight. Never pull it when your hands are behind your head--this could strain the neck.
Never put your heels or legs underneath anything to hold them in place when doing sit-ups. Avoid sudden pulls or twists.
Focus on your exercises. Imagine every tightening and relaxation of your muscles.
It is better to do stomach crunches than sit-ups. They require a shorter range of motion.
Try to combine exercises for the upper and lower part of your stomach in each session. To exercise the upper part of your stomach, raise your upper body. For the lower stomach area, move your legs or hips during the exercise.
If you feel pain, stop immediately and see your doctor.
© 2015 HolaDoctor