Although the gyms are, unfortunately, still closed, we do not give up in our intention to keep our exercisers motivated and interested in continuing their training at home. We firmly believe that we will soon open our doors and welcome you all again with joy, and until then – there is no surrender and we will continue with home training!
We have already written about bodyweight exercises, their effect, benefits and types, but that is by no means the end. Bodyweight workouts involve exercises with your own weight that defy gravity and are a great option for targeting a specific muscle group.
Strong abdominal muscles and a firm torso are vital for preventing pain in the waist and the health of the spine because they serve as support. This is why strengthening the abdominal muscles is recommended for people suffering from scoliosis as the first step to relieving pain**
Strengthening the abdominal muscles should be done regularly and with proper performance of exercises, and for beautiful and sculpted muscles that will attract the eyes on the beaches should be further worked in the kitchen through a healthy diet adapted to reduce fat deposits in the abdomen.
Strength training that involves fewer repetitions and shorter sets, but controlled movement performance combined with cardio-respiratory endurance training gives us good results! We bring you the five best bodyweight exercises focused on the abdominal muscles.
1. Plank
Plank is one of the most popular exercises that works not only on the abdominal muscles but on all the muscles of the torso. One of the common mistakes is to perform this exercise incorrectly, and this can not only lead to unwanted results, but also to injuries. The exercise is performed by leaning on the forearms so that the elbows are at shoulder level. The whole body must remain straight, without lowering the head, falling or raising the hips. When performing it is necessary to squeeze the abdominal muscles. Perform the exercise for 30 seconds to begin with, and then gradually increase the endurance time.
2. Side plank
The side plank is a variation of the previously described exercise, and activates the lateral abdominal muscles. Although at first glance it seems more complicated and more difficult to perform, it can also be performed by beginners, but with extra caution and shorter duration of endurance. The exercise is performed on the side with outstretched legs and feet placed on top of each other. He rests his forearm on the floor just below his shoulder. By pushing away from the forearm, it is raised so that the body forms a straight line and the upper arm is extended into the air. Perform the exercise for 30 seconds, then gradually increase the endurance time.
3. Mountain climbers
This type of exercise also activates the lateral abdominal muscles, and is more active than the plank and lateral plank. It can be performed by both beginners and more experienced exercisers. The exercise begins in the classic push-up position and is performed by pulling the knee towards the opposite arm. This will result in a slight rotation of the body to the side. It is important to make sure that the hips remain high and level with the body when performing the exercise. Perform the exercise in two sets of 10 repetitions.
4. Burpee
Marines belong to the type of cardio-respiratory endurance training because they stimulate the cardiovascular system and increase the intensity of training. They act on the whole body and thus on the abdominal muscles. A larger number of repetitions are performed with shorter pauses. The exercise begins in an upright position from which you descend into a lower squat position with your palms resting on the floor. Then bounce back and switch to the push-up position, do the push-up and jump back to the lower squat position. From the lower squat position, he jumps up with his legs outstretched. Perform the exercise to start in two sets of 15 reps, then increase the number of reps.
5. Yoga boat pose
This yoga exercise activates the flat abdominal muscles. It starts in a sitting position with legs bent at the knees. You should stretche out your arms in front of you with your palms facing down. Lift both legs bent at the knees off the floor so that the lower legs are parallel to the floor. Activate the abdomen to keep the back straight. Perform the exercise in two sets of 60 seconds of endurance.
Although these exercises focus on the abdominal muscles, they also activate the other muscles of the group. Perform each exercise consciously and correctly for the best possible effect and results, but also to avoid unwanted consequences such as injuries.
Every workout is desirable and welcome, so you can include these exercises in your regular workout routine!
Gyms4you team
*We insist that for the proper diagnosis and treatment of all forms and degrees of scoliosis, it is necessary to visit a specialized doctor who will adjust the treatment to the problem!
