Quick tip: The abdominal exercises that women should NEVER do

We know that one of the biggest concerns of women with their shape is about their abdominal line (okay, men too). This is a muscle group quite valued nowadays and having them in good shape has become practically a must.

This is because, culturally, a man with a little more "belly" is acceptable, but a woman with the good old "beer belly" is practically unacceptable.

However, even demonstrating such an impact on a person's physique, there are still many misunderstandings regarding the training of the abdomen, often causing the appearance to be developed inappropriately or different from the ideal aesthetic and functionality.

Among these concepts and wrong executions of training, we can find those that harm the female abdominal line and that should be well away from those who really want a “thin belt”.

Therefore, in this article we will comment on EAbdominal Exercises Which Women Should Get Away From ...

Come on?

The anatomy of the abdomen

Before we understand why not doing some abdominal movements, we must first understand a little more about the general anatomy of the abdomen, as well as its main muscles and actions.

Between the main anterior and lateral muscles we have:

  • The abdominal rectum: Located in most of the abdomen, the main actions of the rectus abdominis are the increase in intra-abdominal pressure, the pelvic retroversion and the trunk flexion by approximately 30º.
  • The external oblique of the abdomen: Located between the last ribs and the pubic line, its main actions are unilateral contraction, rotating the abdomen inversely to the chest and bilateral contraction that promotes increased intra-abdominal pressure and trunk flexion.
  • The internal oblique of the abdomen: Located laterally to the rectus abdominis and, in the innermost part of the muscles, it has the same functions as the external oblique of the abdomen, but rotates the chest to the same side.
  • The pyramidal of the abdomen: Located at the end of the abdominal line, close to the pubis, it strains the white line.
  • Transverse abdomen: Located between the last 8 costal cartilages and the iliac crest, its main functions are to increase intra-abdominal pressure and also to stabilize the spine in the lumbar region.

As we can see, many of the abdominal muscles have functions in addition to movements, such as abdominal pressure, for example.

Therefore, because they are located in the core region (center of the body), they have extremely important functions, related to maintaining posture, among other items.

However, our focus is not necessarily on the functionality of these muscles, but their impact on appearance, isn't it? Well ... Let's go ahead!

Is your goal a slim waist? Escape exercises for the sides of the abdomen!

Every resistance exercise with weights, has hypertrophic stimuli, some more and others less. However, we have to understand that the fact of hypertrophy and hyperplasia, properly said, is due not only to training, but to the diet and the protocols generally used.

This occurs throughout the body, that is, it is not possible to hypertrophy just one part of the body, especially if you are looking for a harmonious body composition. So, if you are gaining muscle mass, will hypertrophy all the muscles, INCLUDING ABDOMINAL MUSCLES. But, what's wrong with that?

If we think roughly, nothing, as this is a natural process. But, if we observe that the lateral muscles of the abdomen will be increased in volume, we can soon assume that the size of the waist will also increase and not decrease.

Thus, you will tend to have defined muscles, yes, but with a wide waist, running away from the goal that you most likely want.

In general, if your goal is to have a slim waist, it is necessary to avoid exercises which may be specific for the lateral regions of the abdomen, especially for the obliques.

In addition, obliques are largely recruited in compound movements such as free squat or even the deadlift (known to be one of the best exercises for the abdomen, oddly enough!).

Some of the exercises that should be avoided

To talk about avoiding an exercise is not to get it out of your routine, but to do it in moderation and sporadically. Among them, we can mention:

  • Oblique abdominals on planks or soil;
  • The unilateral oblique abdominals in the pulley;
  • Leg elevations laterally; and
  • Heavy trunk rotations.

These movements can increase a large stimulus in the region, making its increase in size disproportionate.

It is important to emphasize that, even if you should avoid them, you do not need to take them completely out of your routine, after all, they will help in strengthening these muscles and in all the balance and control of the body.

Opt for exercises that can more specifically recruit the rectus abdominis, As: the abdomen in plank, the abdomen with rope on the pulley, the abdomen in machines, Among others.

Use these others (the ones mentioned to avoid) just as supporting and eventually, okay?

Female abdominal training suggestion

This training can be performed twice a week at the end of the weight training.

  1. Abdominal on the pulley with kneeling rope - 5X20
  2. Supserset with: Declining leg lift - 5X25
  3. Superset with: Air Bike - 5X30 seconds
  4. Lumberjack oblique abdominal (trunk rotation in the pulley) - 3X25 (for each side) [perform the exercise unilaterally]

Rest between sets of 30 seconds.

Conclusion:

The abdominals are highly desired muscles and therefore end up being very trained. However, misunderstandings in the training can lead to errors which can harm your appearance and harmony in the body.

Therefore, the selection of exercises will be essential for you to consolidate your results.

Good training!

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