By effectively strengthening the deep muscles at the pelvis and bust level, this exercise allows you to regain your tone and a flat stomach.
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Flat stomach: here is the best exercise to have, according to the Harvard Medical School!
According to Harvard Medical School, the Hallow Plank is the best exercise for strengthening the abdomen.
Flat Stomach: What Type Of Exercise Should Be Preferred?
Bye-bye bodybuilding! The time is no longer for pumping up and quickly repeating strength movements with; as a result, Popeye-style muscles . Today, sports coaches and even the Faculty of Medicine at Harvard favor sheathing, which includes bodybuilding exercises aimed at soliciting both superficial and deep muscles.
The idea: is to draw strength from the central part of his body, at the level of the pelvis and the bust, to perform different movements (known as isometric exercises) to strengthen other muscle groups while remaining static and under tension. Over the sessions, the body does not develop large muscles but is toned from the inside. Legs, stomach, and arms … become slimmer and harmoniously shaped.
Here’s The Best Exercise To Get A Flat Stomach, According To The Harvard Medical School
In a report prepared by the editors of Harvard Health Publishing, the university’s medical journal, a physical medicine instructor at Harvard Medical School looked at the best way to strengthen your abs. Their conclusion: “No workout to flatten the stomach and outline the abs works better than isometric exercises .” As a result, according to Harvard Medical School, the Hallow Plank is the best exercise to strengthen the abdomen and get a flat stomach.
Flat Stomach: Why Should Women Do Sheathing More Often?
The sheathing is particularly interesting for all women. It improves the body’s musculature. Working the deep muscles and the perineum helps support the bladder and the uterus; to limit the risk of organ descent and urinary and urinary and fecal incontinence. It also has a sexual interest since, well-muscled, the perineum increases the pleasure of both partners.
In addition, sheathing is a godsend for gradually drawing a toned stomach while supporting the spine and intervertebral discs. By working out your belly, we act on his posture. Take the test: standing up, tucking in your stomach as if it were flat and well-muscled, and observe… Your shoulders come back, and you puff out your chest; your gaze goes further, and you stand straighter!
Flat Stomach: Why Must You Build Your Transverse Muscles To Have It?
It’s not because we have abs that burn that we work them well! Crunch and pedaling, these exercises often rhyme with suffering without being effective. Rather than putting your efforts in the wrong places to display a smaller waistline and be better sheathed, bet on strengthening the big forgotten: the transverse! Invisible and deep, he acts like a belt by keeping our organs in place, stabilizing the bust, and preventing back pain.
Strengthening your transverse guarantees a healthy back, good breathing, and better posture. On the sports side, this allows you to suffer less impact while running, to be more stable in yoga, to obtain a better synergy of movement in swimming, in tennis, or to be more potent in cardio or cross-training classes. All good!
Flat Stomach: 6 Super Practical Cladding Exercises!
Whether you want to strengthen your abs to refine your figure or progress in your sports practice, you often forget to bet on the right muscle… the transverse! Mix these six expos for visible results!
Starting position: seated, legs bent, grab the back of the thighs. The Exo: take off one leg after the other and hold in balance, resting on the buttocks. Lying back, tilting the bust slightly backward, and contracting the abs to remain stable. Intermediate level: stretch the legs towards the ceiling and grab the ankles or calves. The right tempo: 6 to 7 breaths (about 30 s).
The Twisting Downward-Facing Dog!
Starting position: plank, arms outstretched, abs contracted. Push through hands and lift glutes. Knees slightly bent. The Exo: Bring the right hand to the outside of the left ankle (or calf) while exhaling. Strongly inhale the belly, and turn the bust to the left. Then, come back to the downward facing dog, hands on the ground. Intermediate level: straighten the legs and push the heels towards the ground—the right tempo: 5 movements on each side.
Starting position: Lying on the ground, back stretched, belly tucked in, knees bent above the hips, and hands on the thighs. The Exo: on the exhale, the hand’s press on the thighs while the legs resist. On each pressure, draw in the belly and contract the abs. Intermediate level: lift the shoulders off the ground. The right tempo: 6 to 7 breaths (about 30 s).
The Leg Extension!
Starting position: lying on the ground, back stretched, belly tucked in, arms along the body, and knees bent above the hips. The Exo: on the exhale, extend one leg at 45° without arching the back and bringing the navel closer to the column. Switch legs. Intermediate level: straighten both legs simultaneously—the right tempo: 10 movements on each side.
The Bear Board!
Starting position: On all fours, hands under shoulders and knees under hips. The back is elongated, and the abs are contracted. The Exo: while exhaling, push on the hands and remove the knees a few millimeters from the ground. Bring the navel towards the ceiling. Intermediate level: extend one leg then the other to come into plank, resting on the toes. Then, come back – one leg after another – in bear plank, knees off the ground and under the hips. The right tempo: 6 to 7 breaths (about 30 s).
The Side Elevation!
Starting position: lying on your side (supported on the hip), head on arm and hand in front of the chest, both legs are stretched. The Exo: on the exhale, simultaneously raise both legs by squeezing the stomach (without tilting backward or forwards). Intermediate level: take off the bust from the ground simultaneously with the legs—the right tempo: 10 movements on each side.
How Sheathing Allows You To Have Concrete Abs?
The interest of sheathing is to build muscle in depth more than on the surface. The most telling example concerns the abdominals. With sheathing, we don’t just build strength in the rectus abdominis, this famous muscle that looks like a chocolate bar when we do a lot of work, or the large oblique, which takes shape under the pectorals at the level of the floating ribs.
These muscles located on the surface, under the skin, hide others deeper, and the sheathing will allow strengthening. At the level of the abdominal strap, it is, in particular, the small oblique, attached to the pelvis, which gives the lower abdomen a nice V-shape when it is shapely, and the transverse, which, when it is requested, provides a flat stomach and ensures the stability of the trunk and the viscera.
How To Breathe Correctly While Sheathing?
Sheathing and conscious breathing go hand in hand. During the exercises, use belly breathing. It’s easy: exaggerate the natural swelling of your belly during inspiration, as if you wanted to fill it with air, then exhale as much air as possible when you need to contract your stomach to hold the pose. This breathing is almost naturally coordinated with the contraction of the abdominals without harming the back. And the good news is that it performs a palpating-rolling movement on the viscera: ideal for unblocking lazy transits!
Work On Your Transverse To Have A Flat Stomach: The Points To Remember!
The little brioche: the simple fact of strengthening your abs will not affect abdominal fat. If you want to lose belly fat, it will go through a loss of overall fat mass with the winning trio: cardio + muscle building, + food rebalancing. Active expiration: the transverse is an expiratory muscle. ]
Activate it more by exhaling strongly: as if you were fogging a window by pulling in your stomach and contracting your perineum! The rhythm: perform the circuit 2 to 3 times with 1 minute of recovery between each exercise. Adopt this routine twice weekly during your muscle building or before your cardio session.