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5 abdominal exercises to strengthen the mid-body area

5 abdominal exercises to strengthen the mid-body area
5 abdominal exercises to strengthen the mid-body area

Performing abdominal exercises, in addition to undeniable improvement in appearance and self-esteem, is aimed at strengthening the middle zone of the body. In addition, it has a positive effect on physical well-being. This article details the best exercises to help you achieve this condition.

Nowadays, almost from day to day, more and more people start to care about their appearance, but also about maintaining their health. This favorable trend makes us pay special attention to the belly. Why?

Because a well-carved “six-pack” is synonymous with physical attractiveness and a healthy life.

However, not everyone is aware of the most effective ways to work on it. Here are some abdominal exercises to help you achieve the perfect belly.

Benefits of strengthening the abdomen

  • Why are abdominal exercises important for strengthening the torso? In addition to undeniable aesthetic considerations, there are several reasons related to the functioning of our body:
  • Help Relieve Back Pain – Muscle work in the middle zone is an excellent remedy for the common problem of back pain that most people suffer from today.
  • Support proper body posture – strong muscles in the middle of the body reduce wear on the spine. In this way, we avoid many complications in the future, such as hernia or lumbar ailments.
  • They improve athletic performance – because the abdomen is involved in a large part of the movements we make when playing sports, working on it is very productive. In addition, exercising this part of the body contributes to better breathing.

Mid-body strengthening: 5 exercises

  1. Lower part of the abdomen

To strengthen the lower abdominals, two popular exercises are proposed: “climbing” and lifting the legs. The starting position for climbing is to lie face down on your arms (plank-like position).

Then we put one knee to the chest, always leaving the other bent. Then we do the same with the other leg. We repeat the process at the highest possible speed for 30 seconds.

The exercise can be done with both legs at the same time or alternately in series of 10, 20 or 30 repetitions.

  1. The board

This is another great way to strengthen your abs. Isometric abdominal exercises, such as plank or exercise number 3 on this list, require you to maintain posture with proper breathing for a certain amount of time. This strengthens the pelvic floor and the abdominal belt.

To make a plank, you need to face down, rubbing with the tips of your feet and forearms. Stay in this position for 20 to 30 seconds. Make sure your torso, legs and neck are in a straight line and avoid over-lifting your buttocks. You can do 3 or 4 repetitions.

Do you want to jump to the next level of difficulty? Try this exercise with outstretched arms or open legs – thanks to this change, the pressure on the abdomen increases.

  1. Hollow Bodd Hold

In this type of abdominal exercise, we also need to maintain a proper posture. However, it will not be a classic board, but turned upside down.

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The work involves raising the legs and arms at an angle of 45 degrees, lying face up on the floor. In this way, our legs, torso and arms should form something like an elongated U, a smile or a small boat, just like in the picture.

The ideal time for each repetition is 20 or 30 seconds, although of course you can adjust this to your own condition. The recommended number of series is the same as for a board, but the individual criteria of the trainer or trainee must also be taken into account.

  1. Short crunches or 90 degrees

This exercise to strengthen your abs can seem confusing. At first glance, it seems undemanding. However, as time goes on, its intensity begins to increase.

Short crunches involve lying on your back with your feet raised to a 90-degree angle – it’s best to cross them for stability. Then, with our hands behind our head, we raise our stomach to our knees without reaching the maximum.

In other words, as if we were doing classic crunches, but not quite stopping in the “mid-abdomen”.

90-degree crunches, on the other hand, are a variation of the previous exercise. Instead of “braking” halfway, the belly should be as close to your knees as possible.

You will feel how intensely your mid-zone is working as you do your next rep, which should be around 15-20 per set. You will find that this is a great exercise for strengthening the middle zone of the body.

  1. ABS bike

Lying on your back again, put your arms behind your head and stretch your legs. To start the exercise, you need to bend one leg and lift your stomach so that it touches the opposite elbow. This means that the right knee is brought closer to the left elbow.

It is a very intense exercise, so it is better to do it at intervals. Four or five series of 20 or 30 seconds is a good time for one series.

Mid-Body Strengthening: Benefits You Can Get Anywhere

One of the main advantages of these exercises is that we can do them with our body, anytime and at home. We do not need any special equipment or amenities: all you need is a soft and stable surface and our willpower.