Best Ab exercises: abdominal breathing

Best Ab exercises: abdominal breathing

Wait, you breathe your way to the hardening of the core? Yes. "The first and fundamental step that many people neglect is effective breathing, working the core muscles deep," says Heather Melton, MS, exercise physiologist most athletic performance of the NYU Langone Center . His plan: to inhale the pillow so that the bottom of your abdomen (your belly should expand). When you exhale, tighten your core, and contracting the muscles all the way from the pubic bone (think Kegel exercises, ladies!), Explains Milton.


Our study commissioned by the American Council on Exercise, researchers at the University of Wisconsin, studied Lacrosse differently 15 years and found that none of them activate the rectus abdominis (the muscle that make packages of six) and foreign oblique, as well as a group of traditional crisis. Now, this assumes you are using the correct way: Do not bend your back or curl your shoulders, says Stuart M. McGill, Ph.D., Director of the spine Biomechanics Laboratory of the University of Waterloo. If you do, you'll end up like you're grinding and hunched over a desk chair, which will not do much for abdominal and can hurt your spine.

If you have back problems in the past, try this variation: Lie on the floor, one knee bent, and put your hands under your lower back for support, says McGill. Gently lift the head and shoulders (only about an inch), and hold for 10 seconds, relax and retreat.




Panels intended to cross the abdominal (large flat muscle that wraps around the front and sides or torso), and to improve overall performance, the two sports that are running, twisting, or jump, says Cedric X. Bryant, Ph.D., chief science officer of the American Council exercises. At the same time, strengthening the core muscles that will lead to some improvement in performance, the transverse abdominis is the deepest of his muscles "ab" and do more to maintain his erection core and the transfer of power between lower and upper body. Once the traditional control panels, try different ways to get rid of your balance and challenging your muscles deep stability, says Bryant.




Maybe you're not working the internal obliques (the muscles responsible for development assistance and bend your torso from side to side) whether you're stuck in the office all day. That makes the side panels are more important, especially if you play sports like football, tennis or basketball. "The internal obliques are vital for performance, especially in sports that you are moving in a straight line over," says Bryant. If the side panels to facilitate for you (you will have a moment), and the possibility of increasing the load placed on the internal obliques through small differences he says. Try to lift the top foot of soil or even set foot in the case of short step.


"There are more efforts to share the benefits that you look in the mirror," says Bryant. The measure aims erector muscles multifidus monument, which wraps around the spine and the hook on the back of the pelvis. Vital to the strength of each usually the spine and lower back, in particular, it helps to improve your posture in everyday life (straightening stands, the better you look) and straight in the gym (column Contestants do better!).