Types Of Abdominals And What They Are For

To obtain good results and lose fat in the abdominal area, we must combine an exercise routine with series of aerobics and a balanced diet.

The abdominals are one of the most common exercises when it comes to wanting to tone the body. Around them, there are many myths and misinformation. There are several types of abdominals and a correct way to perform them, do you know them?

This group of exercises is surrounded by many “theories.” There are people who say that they should not be done every day, and there are also those who say that they must be done in huge quantities to work. Here are some tips on abdominal exercises.

Tips for doing sit-ups

Before learning about the different types of abs, it is good to know some basic questions about them. The key point is to do them the right way, but what is the right way?

First of all, it is important to take care of the back and, above all, the neck, which are the two regions that can suffer the most from improper movement. For example, if we are working the upper muscles or the obliques, it is not advisable to bend the head or close the arms when climbing.

On the other hand, it is good to know that you cannot reduce abdominal fat only by doing these exercises, but that you must combine them with aerobic work and a good diet. This myth of local fat loss is debunked by a study published in the Journal of Strength and Conditioning Research .

Likewise, we must bear in mind that the abdominals are muscles, therefore, you must train certain days a week and rest others. It is not necessary to perform many sit-ups in the same routine, but several well-done exercises of each type of muscle are often enough, that is, obliques, lower and upper.

As with any other muscle group, overworking your abs can lead to muscle fatigue, and even injury. This is clearly explained in an Experimental and Molecular Medicine publication .

Why is it necessary to do sit-ups?

The abdominals represent a very useful group of exercises to strengthen the middle zone of the body. This, also called core , is important for maintaining body stability and posture and for performing daily movements, according to a Harvard Health Publishing publication. Some of the main benefits of strengthening it are:

Prevent back pain

The Harvard publication cited above details that exercise is a method used for the prevention and treatment of cervical and lumbar pain.

But be careful, it must always be a specific activity that does not damage the area even more. If you don’t have a major spinal disease, your abs will make your back stronger and stronger.

Improve body posture

If your abs are strong, not only can you get a better silhouette, but your posture is also improved, which helps keep your body straight. This relationship between physical activity and posture is confirmed by an article published by Age & Aging .

On the contrary, when the abs are weak, they urge to hunch the back and shoulders forward, which leads to a lot of pain and problems in the long term.

Fight swelling

If combined with other types of physical activity and a good diet, the abdominals serve to purify fat and excess fluid in the body. According to a publication of the Spanish Heart Foundation, regular physical exercise helps to solve fluid retention, which is generally one of the causes of inflammation in the body.

Also, a MedlinePlus article recommends being physically active three to four times a week to combat constipation. In this way, the intestine will do its job better and body swelling will be reduced.

Avoid sagging

Beyond the health benefits mentioned above, having a strong abs is very important aesthetically. These exercises help combat sagging that occurs in these situations:

• After pregnancy
• For losing weight abruptly.
• Due to the weakening of the tissues over time.
• Due to the lack of muscle tone.

What are the types of abs?

The following types of crunches are among the most commonly included in exercise routines. Pay attention to each of them and know what works when you do them.

Crunch crunches

This is the quintessential abs workout. In doing so, the movement “isolates” the abdominal muscles ; that is to say, that only that part of the body is worked, and mainly the rectus major.

• To do them, you have to lie on your back, with your feet flat on the floor and your knees bent.
• It can also be with the legs stretched out, elevated or resting on a bench.

• The hands go behind the head.
• The exercise consists of flexing by using force with the stomach muscles, keeping the lower back supported on the floor or mat.
• Return to the starting position to complete one rep.

Push Crunches

These types of crunches are performed with dumbbells or weight plates. Like the crunches , this work allows to strengthen the rectus major, although other muscles also participate, such as the rectus anterior. The execution technique is as follows:

• Lie on your back on a sloping bench.
• To keep from moving, lock your feet with the bottom pad and grab the dumbbells or discs.
• Lean forward to lift your upper torso.
• Then return to the starting position.

Stability ball crunches

This is a very interesting exercise that allows you to activate the lower part of the abs. It also helps to have more strength in the torso, due to the activation of certain muscle groups to maintain stability.

• To perform these crunches, you must sit on a ball and walk forward so that it rotates across your back.
• Bend at the hips and knees, letting the head and shoulders hang down.
• Put your hands behind your head and lean forward, up to your waist.
• Always keep your lower back against the ball.

Leg raises

This type of abdominal serves to increase the strength in the lower rectus of the abdomen. According to research published in the Journal of Back and Musculoskeletal Rehabilitation , the horizontal position of this exercise offers an advantage to also strengthen the internal obliques.

• You should lie down with your legs and arms extended and your palms resting on the floor.

• Raise your legs until they are perpendicular to the ceiling.
• Lower and raise your legs without bending them and without touching the ground.
• Another option is to bring your knees to your chest and then stretch your legs so that they are parallel to the floor.

Twist abs

This exercise is used to work the oblique abdominals, that is, those on the sides of the body. It is done as follows:

• Lie on your back, bend your knees, and put your feet on the floor. The hands go behind the head.
• Get up as if you were going to do a standard crunch, but when you reach the top, turn your torso to the right.
• Go down and repeat to the left.
• Remember to always keep your elbows open.

Do these types of abs and add good habits

In addition to getting a toned body, exercising provides significant contributions to overall health. However, for best results, you should also eat a balanced diet and do aerobic and strength routines to increase caloric expenditure and increase fat mass. Don’t forget to get a good rest either.

With all these keys in mind, take a few minutes a day and practice all these types of abs as part of your routines. Also, consider that there are many other alternatives to strengthen the core area. Dare to change and be constant!