glower abs, the so-called bacon, are the worry of many women. To have a flat stomach, each puts into play all the weapons available to her. And down plank, crunch, reverse crunch and so on and so forth. But we’re really sure they are are these the right exercises? We asked Paula MirettaFitness & Personal Trainer, Owner of Fitness Boutique in Piacenza, Pilates Studio and AntiGravity Center.
Lower abs: how to train them
«I have news: anatomically lower abs don’t exist. We think of training them when for example we do a leg lift work. We get that impression, but it’s actually the effect of the hip flexors. In the abdomen they can be recognized the rectus abdominisranging from the pubis to the ribs, the oblique abdominal muscles internal, i.e. deeper, and external, more superficial. There is then the corewhose main function is to contain the bowels, not movement, indeed it is by its nature a stabilizing muscle», Paola Miretta points out.
Goodbye traditional exercises
«So what to do to get a healthy and aesthetically beautiful abdomen? “It is a goal that can be achieved, working from within and saying no to the traditional exercisesmainly based on the correct posture and breathing. They are related exercises hypopressive methodwhich have thegoal of reducing intra-abdominal pressure and consequently train the core muscles and the pelvic floor with a rebalancing effect, as well as a slimmer waistline», explains the expert.
Flat stomach? Watch out for nutrition
“It should be noted that the localized weight loss does not exist. About 80% of the appearance of the abdomen depends on thediet and fromhydration. First of all, it is necessary to eliminate alcohol and foods that inflate, such as yeasts for example. Undiagnosed intolerances to gluten and lactose they can have an inflammatory effect. Also vegetables can bloat, since by fermenting they can increase the volume of the intestine. So you need to figure out which ones and how many to eat. Understanding this, you can choose the right training» continues Paola Miretta.
Abs – the right exercises
«The exercises we are used to they can even be counterproductive. Even pilates if not taken care of can hurt. The risk is that of pushing the bowels outwards, also obtaining an unwelcome aesthetic result. What is needed is the perfect combination of proper breathing and correct posture. If we look closely, in most cases, those who have a prominent belly also have poor posture: pelvis forward, chest back, head bowed. The first step, therefore, should becorrect postural activation thanks to Low pressure fitnessa method capable of train the pelvic floor and core without abdominal pressure», advises the expert.
Low pressure fitness
“There hypopressive gymnastics offers a series of postural exercises and of breathing who train the abs for what it is needed, i.e. for the viscera containment and the strengthening of pelvic floor and of stabilizing muscles. By acting from within, not only numerous health benefits are obtained, but also the much desired aesthetic return. This type of training is especially useful for presenters diastasis recti, prolapse or hernias at various levels. The exercises are easy also accessible on YouTube. Not simple at first glance but then they can be reproduced even at home without problems. The right way to regain health and beauty of the abdomen», concludes Paola Miretta.
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