Most of us admire a company of good stomach , and hope to get one for ourselves . There are abdominal exercises for women that can help achieve this goal without injury. The exercises described here are not only safe , but very effective in achieving a toned stomach .
To begin , you must know a little abdominal muscles. The muscles of the rectus abdominis or " six-pack" is just the icing on the cake. Do not lie unless the underlying layers of obliques and transversus abdominis are toned . In fact, unless that transverse layer is toned , no matter what your stomach tends to swell a bit.
Transverse muscle layer is the innermost layer of the muscles of the abdomen, and if the tone is right tone the pelvic floor muscles that hold all the internal organs layer. You've probably heard of Kegel exercises ... Most of these operations are performed correctly and are not as effective as they could be.
Toning your muscles cross will help to strengthen the pelvic floor at the same time , which is great news for everyone , but especially for women who are or have been pregnant .
Here are four exercises that will strengthen safely and efficiently your abdominal muscles base
belly breaths
Sitting up straight , take a deep breath normally. If the shoulders are up breathing, you have to learn to breathe properly. Your pelvic floor and diaphragm work together, so that when you take a deep breath, the diaphragm must extend outward on her belly while her shoulders relax . To belly breathing effective exercise , take a good deep belly breathing and let it out , squeeze every last drop of the air with the abdominal muscles. Do this exercise every day in your office or if you think about it .
This is the next level of the previous year. Lie on the floor. Hold the back of your legs with your hands, keeping your elbows pointing outward . Now , make your belly breathing , imagining your belly button touch your spine as you exhale .
Crunches Baby
In the same position as the navel to the exercise of the spine , making a soft attack. Do not be afraid of offending the new ... your spine is meant to move . Do not try to get her head . Repeat . If you feel pain , stop. If you see the belly pulling up in a triangle ( point sloping sides , medium and hips) , you do too . You want these muscles will look flat , while you do these exercises . Repeat belly breaths until you gain more muscle tone.
secondary lifts
Lift your side oblique muscles help, which are the intermediate layer of the abdominal muscles .
They are a little difficult at first, but with practice you get better at them. They are also safe for pregnant women to their stomach is too heavy for balance. Lie on your side on the floor and place your arm as if you 're leaning on his elbow with the forearm in a horizontal position on the ground.
Make sure your body is straight . Levante , keeping your body straight and hold for ten to fifteen seconds . Repeat on the other side.
You do not have to do thousands of crunches to get a good strong stomach . These four abdominal exercises for women, when done consistently, will help you achieve your goals.
To begin , you must know a little abdominal muscles. The muscles of the rectus abdominis or " six-pack" is just the icing on the cake. Do not lie unless the underlying layers of obliques and transversus abdominis are toned . In fact, unless that transverse layer is toned , no matter what your stomach tends to swell a bit.
Transverse muscle layer is the innermost layer of the muscles of the abdomen, and if the tone is right tone the pelvic floor muscles that hold all the internal organs layer. You've probably heard of Kegel exercises ... Most of these operations are performed correctly and are not as effective as they could be.
Toning your muscles cross will help to strengthen the pelvic floor at the same time , which is great news for everyone , but especially for women who are or have been pregnant .
Here are four exercises that will strengthen safely and efficiently your abdominal muscles base
belly breaths
Sitting up straight , take a deep breath normally. If the shoulders are up breathing, you have to learn to breathe properly. Your pelvic floor and diaphragm work together, so that when you take a deep breath, the diaphragm must extend outward on her belly while her shoulders relax . To belly breathing effective exercise , take a good deep belly breathing and let it out , squeeze every last drop of the air with the abdominal muscles. Do this exercise every day in your office or if you think about it .
This is the next level of the previous year. Lie on the floor. Hold the back of your legs with your hands, keeping your elbows pointing outward . Now , make your belly breathing , imagining your belly button touch your spine as you exhale .
Crunches Baby
In the same position as the navel to the exercise of the spine , making a soft attack. Do not be afraid of offending the new ... your spine is meant to move . Do not try to get her head . Repeat . If you feel pain , stop. If you see the belly pulling up in a triangle ( point sloping sides , medium and hips) , you do too . You want these muscles will look flat , while you do these exercises . Repeat belly breaths until you gain more muscle tone.
secondary lifts
Lift your side oblique muscles help, which are the intermediate layer of the abdominal muscles .
They are a little difficult at first, but with practice you get better at them. They are also safe for pregnant women to their stomach is too heavy for balance. Lie on your side on the floor and place your arm as if you 're leaning on his elbow with the forearm in a horizontal position on the ground.
Make sure your body is straight . Levante , keeping your body straight and hold for ten to fifteen seconds . Repeat on the other side.
You do not have to do thousands of crunches to get a good strong stomach . These four abdominal exercises for women, when done consistently, will help you achieve your goals.
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