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Gut, stomach, tummy, belly. Whatever you call it, in medical-speak it's known as your abdomen and the muscles in it are called your abdominals, or "abs" for short. back to top What are abdominal muscles? Abdominals are more than just the muscles that wrap around your middle. Strong abs provide the balance that keeps a ballerina on her toes. They protect a kickboxer's internal organs. Abs help yoginis do breathing exercises And they support your lower back when you lift weights or lug books around in your backpack. Your abs are actually three different muscles with three different jobs. That means doing a variety of exercises will pay off in strong, healthy abs. Combine abdominal strength training with cardiorespiratory exercise (aerobics) to burn fat, and you'll soon have killer abs. back to top What do I use my abdominal muscles for? The rectus abdominis muscles are found in the outermost part of your abdomen. They run down the front of your body from your rib cage to your pelvis. They help stabilize your body, support your spine, help you keep your balance and your back straight, and allow you to bend at the waist. You use them when you walk and run, and even when you breathe. Your external and internal oblique muscles are found on the sides of your stomach. They define your waist. Your obliques are your "twister" muscles. They allow you to twist and turn at the waist. You use them when you pivot, play basketball, or swing a golf club. back to top How do I tone my abdominal muscles? Basic crunches are the place to start, especially if you haven't been working out. Unless you already have very strong abs, you don't need to use weights. Lie down on the floor, and place your hands behind your head. Keep your focus on your abs and your gaze up toward the ceiling to avoid straining your neck. Also, because your abs are really three different muscles, doing a variety of exercises helps target them all. Here are some crunches to try. Do these on an exercise mat, a thick towel, or a carpet. Cross Leg Crunch (for the rectus abdominis muscle) Tips: - Lie down on the floor, and place your hands behind your head. - Cross your right leg over your left knee and lift your left leg off the floor. Your left thigh should be at a 90-degree angle to the floor. - Curl up your upper body and twist it toward the left. Think about trying to touch your left shoulder to your right knee. Then lower your leg. - Do this 20 times and then switch sides and repeat. Extra credit: - Inhale when you curl up, and exhale when you curl back down. - Concentrate on pulling in your lower belly to help you lift your upper body off the floor. Don't use your hands to lift your body. - Try to hold the crunch for a few seconds and keep your shoulders and legs off the floor while doing this exercise. Do a "Double Cross Leg Crunch" by bringing your left or right knee to your chest when you curl up your upper body instead of twisting. Do 20 times and then switch legs. back to top Bicycle With a Twist (for your obliques) Lie on the floor with your hands behind your head. Curl up, keeping your elbows parallel to the ceiling. If you're doing this exercise right, you won't be able to see your elbows. As you curl up, lift your left leg off the floor. At the same time, twist your body so your right elbow touches your left knee. Repeat on the other side. Do 20 times on each side. Tips: - Exhale as you twist to the side, and inhale as you twist back toward the center. - Try to hold the crunch for a few seconds and keep your shoulders off the floor during this exercise. - Pull in your lower belly to lift your body up. Don't tug on your head and neck with your hands. back to top
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.