It is a common exercise. It is performed by lying on the ground, face up, with legs bent upward, then raising the upper part of the body while holding the lower part steady and placing the hands on the chest or behind the head. The stomach exercise focuses on developing the abdominal muscle.
Many people may suffer from sagging abdominal skin, and this may cause some people to lose self-confidence, and they may be worried about their outward appearance, and this occurs as a result of many reasons, including weight loss, pregnancy, and the effect of aging, as it is difficult for everyone. A person can regain his appearance again, and despite the widespread development of cosmetic surgeries, especially those concerned with skin tightening, there are many other methods that can be used to dispense with these medical interventions, such as practicing special exercises, in order to get rid of the abdominal fat that covers the internal organs, It causes harm to human health, which may lead to serious health problems such as vascular and heart diseases and diabetes.
What is the abdominal area and what does it consist of:
The abdominal area is not just one big muscle. The rectus abdominis is what causes this famous “six pack” figure. For each of these sides, you have the internal and external obliques, as well as the transverse abdominal muscles, which are often referred to as the body's natural corset. If you want strong, tight abs, you need to target all of those muscles, which means you need more than just sit-ups.
The variety of abdominal exercises may help you target all the important muscles. Make sure you make time for your lower abs, upper abdomen as well as sides. Additionally, since many of us store fat in the abdominal area, movements that include cardio help our abs appear more defined. As you lower your body fat percentage, your muscles become more visible.
What are the exercises to tighten a sagging stomach:
These are exercises that aim to get rid of surrounding fat, get a tight abdomen, and strengthen the abdominal muscles. These exercises take several minutes. The person begins the exercises, which last a few minutes less, followed by five minutes of tightening exercises. Abdominal tightening exercises include the following:
Including the stomach crunching exercise . The focus of this exercise depends on the abdominal muscles. It is done by lying on the back, bending the knees, placing the feet on the ground, and then placing the hands on the thighs, crossing the chest area. After that, the person slowly bends with the shoulder and neck towards the knees, where the shoulder is far away. About 3 inches off the ground. The person holds this position for a few seconds, then descends to the ground slowly. The person must do this movement 12 times.
What are the benefits of abdominal exercises:
- The abdomen will gradually decrease with the possibility of weight loss.
- Increase body flexibility and reduce sagging.
- Regulating the body’s biological clock, in terms of the number of hours of sleep, and the times of waking up or eating meals.
- Giving people self-confidence.
- Reducing the possibility of diseases appearing in the human body.
- It stimulates the human body to produce the happiness hormone and reduces cases of depression and stress.
- It increases bone strength by increasing bone mass, thus protecting against osteoporosis.
- It works to strengthen the abdominal muscle area.
- It increases metabolism rates in the body.
- It plays an effective role in protecting the stomach from disorders and infections.
- It rejuvenates the body's activity, enhances the health of the immune system, and protects the body from various diseases.
- It enhances blood vessel health, maintains heart health, and protects it from clots and heart attacks.
Types of abdominal exercises
We will clarify some points about the types of abdominal exercises, as there is more than one type of this exercise:
Bicycle exercise: The person lies on his back, bends his arms under his neck, then waves his entire body while lying down, right and left, so that the joint of the right hand touches the joint of the left leg while pedaling. It is worth mentioning that the name came about because it is similar to the movement of pedaling when riding a bicycle.
Ball exercise: The person lies on his back, places a ball between his legs, then brings his legs toward his hands to hand the ball to them, then repeats the ball once from the hands to the feet, and so on. The name comes from the necessity of having a ball to practice this exercise.
Push-up exercise: The person lies on his back, raises his feet off the ground, puts his hands behind his head, then begins to move the shoulders toward the knees. Superman exercise: The person lies on his stomach, raises his right hand and left leg, so that his body rests on his left hand and right leg, then reverses the exercise.
Stomach exercise: The person lies on his stomach, resting on the palms of his hands and toes, then lifts his entire body off the ground to remain in this position for a few minutes.
There are some important tips about abdominal exercises
There are some tips for this exercise and what we learned previously:
You should not do more than 4 exercises to tighten the abdomen on the same day
You should not do abdominal exercises on a daily basis.
You should do brisk walking or swimming on days when you do not do abdominal exercises.
Following proper nutrition to get a flat stomach, we must be careful to follow a diet low in fat and salt, and rich in vegetables, vitamins, and dietary fiber.
We create an abdominal exercise schedule in order to get the best results from doing abdominal exercises:
Fitness experts advise spending only about three days a week exercising your abdominal muscles. It is preferable to wait 48 hours between each abdominal exercise session, as this rest period gives your muscles enough time to recover, especially if you have done strenuous abdominal exercises.
What is the best duration for a person to do each abdominal exercise session?
Some fitness experts recommend spending 20 to 30 minutes doing abdominal exercises each time, and doing 10 to 15 repetitions of each abdominal exercise.
What is the best time to do abdominal exercises?
The best time to do abdominal exercises is:
In the afternoon, if you do abdominal exercises in the morning, you are likely to damage your spine, and exercising in the afternoon is more effective in maintaining a healthy body rhythm. It is recommended to practice this exercise after the event, as it does not pose any risks to the human body.
If every person wants to have a strong, flat, well-shaped abdomen, he needs to do more than just abdominal exercises. He must also follow a calorie-controlled diet and participate in regular cardio exercises.
Learn about: My experience with the Six pack care device