Something for everyone: 4 types of ab exercises to choose from

Training our abs is not just about looks; in fact, it is very important for their stabilizing and supporting role in many of the movements we make every day.

Of course, looks are the reason that most often pushes us to train these muscles: a flat, defined stomach is nice to look at and gives harmony and tone to the whole physique.

Perhaps, though, not everyone knows that the job of these muscles is to contain and protect many vital organs, so it is important to train the abs to safeguard and support all the processes carried out by the stomach, liver and intestine. The whole abdominal area is also needed to allow movement and maintain correct posture. It also plays an active part in breathing mechanics.

To condition these muscles, it is enough to set aside a little time every day – or almost – to do a few simple exercises to keep them toned.

This may be enough for them to perform their physiological functions; if, on the other hand, the goal is an athletic, sculpted midsection, then you need to raise the bar a little, start training more intensely and thoroughly, and be willing to accept a few sacrifices at the table too.

The abdominal area is one of the main places where excess fat is deposited, so it's pointless to do endless sessions of exercises for the abs if they are not paired with an active lifestyle and a healthy diet with a balanced calorie intake.

Today we focus on four different types of exercises to strengthen the abdominal wall.

 

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Let's start with the first two: the classic crunch and the crunch for the oblique abs.

 

CLASSIC CRUNCH

1. Lie on the floor on your back;
2. Your back is flat against the floor and your legs are bent with your feet on the ground;
3. Contracting your abs, lift your shoulders without helping yourself with your hands.

 

OBLIQUE CRUNCH

1. In the same position as before, cross your right leg over your left;
2. Open your right arm out on the floor, pressing your palm down;
3. With your left hand behind your head, bring your left elbow toward your right knee;
4. Repeat the exercise on both sides of the body.

 

As for our nutrition tip, it's best to eat leafy green vegetables raw, and fruit is ideal on an empty stomach. Citrus juices, preferably lemon, help eliminate lactic acid.

In particular, citrus juice is a natural activator of metabolism and cellular respiration, as well as being one of the most powerful natural antiseptics and bactericides.

A solution of water and lemon helps to clear up inflammation of the throat, such as mouth ulcers or gingivitis.

The Eathlon® method builds our meal taking all these aspects into account.

Back to the exercises, here are the last two: the reverse crunch and the forearm plank.

 

REVERSE CRUNCH

1. Your back is flat on the floor and your legs are bent;
2. Your legs are lifted off the floor, forming a 90° angle;
3. With your arms extended along your sides, lift your hips by pushing your legs upward;
4. Pay particular attention to the lowering phase of the movement.

 

FOREARM PLANK

1. Your elbows are under your shoulders and your legs are straight;
2. Your glutes are in line with your shoulders, knees and ankles;
3. Tilt your pelvis backward (posterior pelvic tilt), flattening the lower and upper back curves;
4. Hold the position as long as you can.

 

As always, we remind you that sport is essential, but for a healthy lifestyle you need to keep a balanced diet.

Eathlon® personalizes our meals according to our tastes and our lifestyle.

We can download the app on our smartphone – the first 7 days are free!

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