An all-female abdomen. Core Stability Training and pleasant “side effects”

When the side effects are truly positive.

Most women who take care of their body regularly will get significant and visible benefits from exercising.

However, it is too often that abdomen training does not take into consideration the biomechanics of the muscles that make up this anatomical section.

The most commonly performed exercises revolve around the classic Crunch, Reverse Crunch (where the sacrum usually remains constantly in contact with the ground), Crunch with bust rotation.

Without going in on a specific examination on the exact execution of each exercise and on their effects, we propose a training protocol with the objective of core strengthening, stabilizing and controlling: these should not be underestimated, as they are directly related to a correct posture of the whole trunk.

 

As a pleasant side effect, you will get a total “toning” of the abdomen, transverse included: as part of the deep abdominal muscles, this “embraces” the waist, squeezing it and (metaphorically) giving an ‘800 corset look.

What follows is a basic version of some floor exercises, and others to be performed with tools: Swiss ball, Medicine ball or Slosh ball; using them allows to further stimulate the deep muscles during the exercises, increasing your motor skills, coordination and proprioception.

The exercises must be performed one after the other without pausing, the set repeated at least 2 times; between one circuit and the other, we recommend an active recovery of 2/3 minutes on cardio machines.

 

1) Tilt-Crunch with Medicine Ball.

While laying on your back, with your legs resting on a bench and your pelvis retroverted, grab a medicine ball, extend the arms upwards and contract the abs by detaching only the shoulder blades from the ground. Repeat 12 times.

2) Mountain Climber on Swiss Ball.

With your hands resting on a Swiss ball and your arms outstretched, alternate flexing your lower limbs up to the chest.

Repeat the exercise for 30 seconds.

3) Tilt of the bust on your knees with a Medicine ball.

From a kneeling position, with your torso up straight, hold a 5-kg medicine ball and keep it in contact with your chest; slowly incline the torso backwards until reaching the maximum manageable excursion; hold the position for 3 seconds then slowly return to the initial position, always keeping your knees on the ground.

Repeat 10 times.

4) Cross Crunch-Stand.

From a standing position, keep legs apart to shoulder width.

Flex your left arm and at the same time the right leg in a diagonal trajectory, contract the abs by getting the elbow close to the knee.

Repeat the same movement alternating right and left arms and legs.

Repeat 12 times per side.

5) Crunch alternated with TRX.

Bind your feet to the TRX then place yourself with your hands and knees on the ground. Bring yourself in suspension and fix your plank.

Flex your legs and alternately bring your right and left thighs to your torso 20 times in total.

 

Francesco Vetri

Wellness Escapes® Co founder

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