AND The moment of the abdominals. Sculpted or not does not count. The important thing is that they are trained and not covered by that very feared layer of visceral fat so hated by cardiologists. It is not just an aesthetic question. As demonstrated by several scientific studies, the fat that deposits around the internal organs is more active metabolically and causes a state of chronic inflammation. And puts at risk of diseases like type 2 diabetes, hypertension and atherosclerosis. A targeted training can be an excellent ally to keep the whole body in good health, starting right from the abs.
The ABS workout is a training program aimed at enhancing the abdominal musculature. For women, especially from 35, training their abs regularly can bring important benefits for the health, posture, back pain prevention and even for the pelvic wellness. We talked about it with Matteo Oliva, European Head of Product who manages all the training experiences of Virgin Active Europe.
Abdominals: What is the ABS Workout?
The term “ABS Workout” refers to a Training aimed at abdominal musclesin particular to the “core“, That is, the central area of the body which also includes lumbar, oblique and deep muscles.
The goal is tone, strengthen and improve posture. Usually the ABS workouts are made up of short but intense circuits and can be performed with a free body or with the help of small tools and lends itself to many variants. However, it is appropriate to remember that the abdomen works in almost all types of training even when the focus of the exercises is mainly focused on other muscle groups.
Is it a very intense or also suitable training for over 40 or beginners?
This type of training can be adapted at each levelincluding women over 40 and beginners. The important thing is start with basic exercises, avoiding too quick or complex movements. THE‘intensity can grow progressivelyas you acquire control and strength. A well -structured program takes into account age, the starting level and any physical fragility.
Perfect abdominals: a basic ABS training to follow from here to the summer
Here is a basic mini circuit, to be repeated 2-3 times with 30 ″ of recovery between the exercises:
20 “Plank, 10 crunch on the ground, 10 Cruch Bicycle (alternating elbow and knee). Then 10 lifts lifts by lying down, 20” Bridge buttocks to also activate buttocks and cores. Executable everywhere, without tools. Costanza and gradual progression make the difference.
Are there any contraindications?
Yes, some conditions require attention or professional supervision. There Pregnancy (Especially in the second and third quarter): better to avoid exercises in a supine or high-pressure intra-abdominal position. Abdominal diastasis: no to traditional crunches; prefer breathing exercises and reinforcement of the transverse. Endometriosis: in the inflammatory phase, better to suspend or reduce the intensity. Hernias (umbilical or inguinal): the doctor’s approval is needed and an adapted program. Hypertone of the pelvic floor: Better to avoid high abdominal high pressure exercises, such as long planks or intense sit-ups, and integrate with relaxation of the pelvic floor.
How important is stretching before and after the ABS training?
First: better to dedicate yourself to a short dynamic heating (such as twisted bust, walking on the spot, mobility of the hips), rather than static stretching. After: stretching is essential to lengthen the muscles involved, prevent lumbar tensions and improve flexibility. It takes 5 minutes with exercises such as Cobra Stretch, Supine twisting, and lateral elongation of the bust.
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