So you want a nice abdominal profile? Don’t worry ladies! Here are some simple and effective techniques that’ll help you get that great shape you’ve always wanted!
A little background before we get started on our exercises. The abdominal profile depends on the tautness of the abdominal muscles. The surface layer is called the rectus abdominis, popularly called the “six-packs”. The underlying muscle layers of obliques and transversus abdominis must be toned. Then and only then will your tummy lie flat like you want it to.
The muscles of the pelvic floor support the internal organs. If these muscles are weak, then the organs begin to bulge and sag. It’s just a matter of good luck that exercising the transversis also exercises the pelvic floor muscles. Having a baby results in a lot of strain on this set of muscles. So ladies who have just had a baby should especially exercise this set of muscles. Kegel exercises are designed to tone this pair of muscles. However most people do not do these exercises correctly, and consequently they are fairly ineffective.
Now that we understand the underlying physiology, let’s get on with these four very simple, safe, and effective exercises.
Belly Respiration
Take your basic position. Sit upright. Take a normal breath, comfortably deep. Notice whether your shoulders are rising. This is incorrect. Don’t move your shoulders, nor your ribcage. Just lower your diaphragm, lower, into your abdomen. This draws air into your lungs. Hold your breath for a count of 5 (this is not mandatory, less is alright). Complete the breath by lifting your diaphragm. Let it come right up pressing against the lower part of the lungs, squeezing out all the residual air. You can do this anywhere, anytime. Make it part of your daily routine.
Advanced Abdominal Respiration
This is an extension of your basic Belly Respiration. This exercise is performed lying on the floor. Keep your elbows pointed outwards while you hold the back of your legs. Now draw a breath using the basic Belly Respiration technique, but this time imagine that your belly button has to touch your spine.
Baby Curls
Lie flat on your back. Use your abdominal muscles to come up into a curved position, curling yourself forward. Take care not to use any other muscle as you do this crunch. Repeat this as many times as you can without discomfort. Stop whenever you feel discomfort. If you think that your muscles can’t take the stress, then go back to the breath exercises to build up your muscle tone first.
Lateral Lifts
Lie on your right side. Jack your body off the floor pushing against the floor with your right elbow. The body should be rigid, like a pole inclined to the floor. Practice this until you can hold this pose for ten to fifteen seconds. Now repeat the exercise, lying on your left side.
These four exercises are very straightforward, safe, simple, and effective to boot. The secret to getting your tummy into shape is consistency. Try to do these exercises everyday as part of your daily routine. Caution: If you feel uncomfortable or distressed whil3 doing these exercises, please stop exercising at once!
