Crunches can be a real pain in the neck. Although this popular exercise helps strengthen your rectus abdominis at the front of your waistline, if you're a newbie to exercise, or if your form is poor, it can do more harm than good, and strain your neck. Gradually building up your abdominal strength and mastering proper form is essential to get the most out of crunches. About Abdominal Crunches Although crunches don't spot reduce fat from your tummy, they do strengthen your abs, and as part of your core, strong abs can alleviate lower back pain, and improve your athletic performance, balance and stability. (See References 1) Traditional crunches are done by lying face up on the floor with your knees bent and feet flat, or with your knees directly above your hips and your lower legs parallel to the floor. You then cradle your hands behind your head for support, and raise your head and shoulder blades off the floor to bring your rib cage toward your pelvis. (See References 2) Mistakes Made During Crunches There are many mistakes made during crunches that can put excessive strain ...
Today, for achieving a flat and firm abdomen, many of us strive for intensive weight loss and exercise. However, in some cases, these methods fail to achieve the desired goals. A loose, protruding or sagging abdomen is also witnessed in individuals with normal body weight and proportion. The reasons may include weight fluctuations, aging, heredity or any prior surgery. Sometimes, large weight loss or multiple pregnancies may cause weakening of abdominal muscles. As a result, the skin in that region becomes stagging.
Pilates was originally designed for rehabilitation for people that had injuries. Because of this, the exercise regimen incorporated slow and non-impact movements of the body.
Such inhibition of the antagonistic muscles is not necessarily required. In fact, co-contraction can occur. When you perform a sit-up, one would normally assume that the stomach muscles inhibit the contraction of the muscles in the lumbar, or lower, region of the back. In this particular instance however, the back muscles (spinal erectors) also contract. This is one reason why sit-ups are good for strengthening the back as well as the stomach.
"Dr. "HIIT is your best choice for burning off Belly Fat"." Health Habits. N.p., 17 June 2009. Web. 26 July 2010. .
This is another good stretch for your abs after your workouts. Commonly known as the abdominal stretch. This is perhaps the simplest stretch, yet highly effective in improving the muscle flexibility and blood
The rectus abdominis is the most prominent of the abdominal muscles. The muscle is long, and flat and runs down the anterior of the abdomen. It is divided into segments by the linea alba and the horizontal tenidous. This muscle is what forms fit and toned abdominals most commonly known as a "six pack". The rectus abdominis is the abdominal muscle that aids in trunk and hip flexion. It depresses the ribs and flexes the vertebral column, narrowing the space between the pelvis and the ribs.
Reverse crunches work the muscles in the lower part of your abdomen, which is an area where many people, and especially women, have a belly pooch. Although this exercise won't spot reduce fat, it can strengthen and tone your abs. This is beneficial, because as part of your core, strong abs can improve your posture, athletic performance, balance and stability, while also alleviating lower back pain. (See References 1)
Avoid exercises that require bending, twisting, hyper flexion of the spine, for example, sit-ups, because it increases the risk of spine fractures.
Slade S.C., Ther M.M., Keating J.L. (2006) Trunk-Strengthening Exercise for Chronic Low Back Pain: A Systematic Review. Journal of Manipulative and Physiological Therapeutics vol. 29 pp:163-173.
Chiropractic treatment is a non-surgical treatment option that is highly proven to help reduce neck pain and other related symptoms. Numerous studies have discovered that spinal manipulation delivers advanced results as compared to regular medical treatments for neck conditions. Plenty of reports reveal chiropractic treatments to be more inexpensive and cost-effective and highly favored by patients over medical care for several conditions including neck complaints. Neck pain results from irregularities in the ligaments, muscles, soft tissues, nerves and the bone and joints of the spine. Soft tissue abnormalities from persistent wear and tear and/or injury are the most common triggers that are recognized by chiropractors on a regular basis,
Pushups mainly work your chest and also engage your shoulder, triceps and core. Standard pushups are done by bending and extending your elbows 90 degrees while face down in a plank position during which you align your body from head to toe. Although hardcore variations of this exercise can include handstand pushups against a wall or decline pushups with your feet raised on a platform, heavy reps of easier pushups can also be challenging. These can include pushups on your knees or with your hands on an elevated surface. Depending on the intensity, perform 10 to 25 repetitions and two to three sets. (See References 1, 2, and 3)
The 3-Minute Belly Flattening Exercises – This is a sequence of simple 3-minute exercises, which promise to target and eliminate the fat in your belly area as well as increase the firmness of your midsection. The developer of the protocol claims that the exercises are very easy, such that anyone, including the elderly, inexperienced people, and the injured, can perform with ease. These workouts ought to be performed on a daily basis. Therefore, any time you can spare three minutes, you can use in toning your belly.
The bridge exercises effectively works your glutes, while also engaging your legs and calves. During this exercise you're lying face up on the floor with your knees bent and your feet hip-width apart, flat on the floor. After engaging your abs, raise your hips, lifting your butt and lower back off the floor, until your body aligns from your knees to your shoulders. Really squeeze your buttocks at the top of the exercise for two seconds, and then slowly return to the starting point. Finish eight to 12 reps and two to three sets. (See References 4, p. 50)
One significant change doing planking exercises daily can do is fortifying your core. This eventually leads to spine support.
Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain. The exercises in yoga focus on posture whilst sitting or standing, and these really can prevent back pain or injuries.