So you want a nice abdominal profile? Don't worry ladies! Here are some simple and effective techniques that'll help you get that great shape you've always wanted!
To get the most benefit from these great exercises you'll have to understand a bit of physiology first! The abdomen gets it shape, that is, taut or flabby, from a triple-layer of muscles: the rectus abdominis (on the surface), the obliques (in the middle), and the transversis abdominis (innermost).
The abdominal muscles act in concert with the muscles of the pelvic floor. Therefore when you exercise one set of muscles, the other set gets exercised too! Having a baby generally weakens the abdominal muscles as well as the muscles of the pelvic floor. This typically leads to post-delivery flab. Kegel exercises are recommended to control the waistline. However a number of people do not do them properly and so they do not get the expected results.
The lesson in physiology being over, let's get started on these real simple, effective and safe set of four exercises.
Abdominal Respiration
The object of this exercise is to work the abdominal muscles by simply breathing! That's right! Take a nice comfortably deep breath! But, use abdominal breathing. Meaning, consciously focus on your diaphragm and force it downwards. Do not move your ribcage outwards, or your shoulders upwards. Hold the breath in your lungs for a long moment, then let it out again, normally. When you feel that all the breath is out of your lungs, bear down on your abdominal muscles to push the diaphragm upwards into the lungs, forcing all the residual air out of your lungs. Remember, neither the ribcage nor the shoulders must move! Do this as part of your routine.
Advanced Breath Exercise
Lie on the floor, flat on your back. Hold the back of your legs, bend your elbows outwards. You can only use the abdominal muscles, the muscles of the pelvic floor and the diaphragm in this exercise. Breathe in as before. When you exhale, try to draw in the abdominal muscles downwards as if attempting to make them touch the spine.
Forward Curls
Lie flat on your back. Use your abdominal muscles to come up into a curved position, curling yourself forward. Take care not to use any other muscle as you do this crunch. Repeat this as many times as you can without discomfort. Stop whenever you feel discomfort. If you think that your muscles can't take the stress, then go back to the breath exercises to build up your muscle tone first.
Side Jacks
Lie on your right side. Keep your body straight and stiff from head to foot. Use your right elbow to push your body up off the floor. Your right forearm should be lying on the floor. Make sure that your body is in a straight line, at an angle to the floor. This is a must! Hold the position for ten to fifteen seconds. Now repeat the exercise, lying on your left side.
These 4 simple exercises are all it takes to get your belly into shape. Beats doing hundreds of sit-ups! Consistency is the secret to success! Now get yourself into that pair of jeans! - 15343
To get the most benefit from these great exercises you'll have to understand a bit of physiology first! The abdomen gets it shape, that is, taut or flabby, from a triple-layer of muscles: the rectus abdominis (on the surface), the obliques (in the middle), and the transversis abdominis (innermost).
The abdominal muscles act in concert with the muscles of the pelvic floor. Therefore when you exercise one set of muscles, the other set gets exercised too! Having a baby generally weakens the abdominal muscles as well as the muscles of the pelvic floor. This typically leads to post-delivery flab. Kegel exercises are recommended to control the waistline. However a number of people do not do them properly and so they do not get the expected results.
The lesson in physiology being over, let's get started on these real simple, effective and safe set of four exercises.
Abdominal Respiration
The object of this exercise is to work the abdominal muscles by simply breathing! That's right! Take a nice comfortably deep breath! But, use abdominal breathing. Meaning, consciously focus on your diaphragm and force it downwards. Do not move your ribcage outwards, or your shoulders upwards. Hold the breath in your lungs for a long moment, then let it out again, normally. When you feel that all the breath is out of your lungs, bear down on your abdominal muscles to push the diaphragm upwards into the lungs, forcing all the residual air out of your lungs. Remember, neither the ribcage nor the shoulders must move! Do this as part of your routine.
Advanced Breath Exercise
Lie on the floor, flat on your back. Hold the back of your legs, bend your elbows outwards. You can only use the abdominal muscles, the muscles of the pelvic floor and the diaphragm in this exercise. Breathe in as before. When you exhale, try to draw in the abdominal muscles downwards as if attempting to make them touch the spine.
Forward Curls
Lie flat on your back. Use your abdominal muscles to come up into a curved position, curling yourself forward. Take care not to use any other muscle as you do this crunch. Repeat this as many times as you can without discomfort. Stop whenever you feel discomfort. If you think that your muscles can't take the stress, then go back to the breath exercises to build up your muscle tone first.
Side Jacks
Lie on your right side. Keep your body straight and stiff from head to foot. Use your right elbow to push your body up off the floor. Your right forearm should be lying on the floor. Make sure that your body is in a straight line, at an angle to the floor. This is a must! Hold the position for ten to fifteen seconds. Now repeat the exercise, lying on your left side.
These 4 simple exercises are all it takes to get your belly into shape. Beats doing hundreds of sit-ups! Consistency is the secret to success! Now get yourself into that pair of jeans! - 15343
About the Author:
For a more advanced workout you can add some abdominal exercise equipment to your exercises. Visit www.abdominal-and-thigh-exercises.com to discover more exercises for women, and find out how some low cost Pilates exercise equipment will help you get a thorough workout.
