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Exercises for the deep abdominal muscles will allow you to activate the muscles that play a decisive role in stabilizing the lumbar spine. You can clearly feel their work by training on a gym ball and exercising your sense of balance. Learn 8 exercises for deep abdominal muscles, thanks to which you will avoid overload and back pain. Watch also VIDEO with deep muscle training by Fit Mom Anna Dziedzic.

Exercises for the deep abdominal musclesare primarily aimed at strengthening the transverse abdominal muscles, which form a natural corset for the internal organs and stabilize the spine during everyday activities. If the muscles are in bad condition, it affects the entire motor apparatus, causes overload and, consequently, pain. In addition, the transverse abdominal muscle affects the position of the pelvis - when it is weak, the pelvis tilts forward, lumbar lordosis deepens, and this makes the abdomen protrude. Regular exercise of deep muscle exercises is therefore not only important for your he alth, but also helps to slim your figure.

Learn about 8 exercises, including exercises with a gym ball, for a complete training of the deep abs.

1. Exercises for deep abs: ball balancing

Perform these exercises 2-3 times a week. Initially, do only one series, after 2 weeks you can do two.

Sit on a gym ball, straighten your back and tighten your stomach. Slowly lift both legs off the ground (knees remain bent) and try to keep your balance as long as possible by balancing your whole body. For ease of use, you can raise your arms and extend them to the sides. Try not to squeeze the ball with your legs. Repeat the exercise 10 times (the repetition ends when your feet touch the floor).

2. Exercises for the deep abdominals: pulling the hips in the ball support

Move to the support facing forward on straightened arms. Rest your legs on the gymnastic ball (at the level of the tibia). Using your abdominal muscles, lift your hips up as you roll the ball towards your hands until you rest your feet on the tips of your toes. Then lower your hips and take the ball away from your hands. Repeat 6-8 times.

3. Exercises for the deep abdominal muscles: pocket knife

Lie on your back, straighten your legs, put your arms behind your head.Place a gym ball between your feet. Tighten your abdomen and lift straight arms and shoulder blades up; simultaneously lift your legs vertically upwards with them. Touch the ball with both hands. Then lower your arms and legs, but do not completely relax them. Repeat 8 times.

4. Deep abdominal exercises: Stir the pot ( stir the pot )

Rest your forearms on the gym ball. Place your feet on the floor, torso line up (head, spine and legs form a perfectly straight line). In this position, start with your elbows to make circular movements on the ball - several times one way, several times the other way. Balance your body at the same time so as not to lose balance. Remember to have a strong stomach and a straight back. Don't hold your breath. Repeat 20 times (10 circular motions on each side).

See exercises for deep abdominal muscles shown by Fit Mom Ania Dziedzic:

5. Exercises for the deep abdominal muscles: interpreter

Provide front support on straight arms. Place your feet on the floor. The head, torso and legs should be in line. Take one arm off the ground and go to the support sideways by lifting your arm up and opening your chest. Exhale. Then, inhale again, place both hands on the ground, then move to the support sideways on the opposite hand. Repeat alternately. Do 5 repetitions on both sides (10 in total).

6. Exercises for the deep abdominal muscles: hip twists in the planek

Take a plank position on your bent arms. As you twist your torso, lower one hip towards the ground, return to the starting position, then lower the other hip. Work alternately - going down the hip left and right. Repeat 10 times.

This will be useful to you

In addition to the fitness ball, equipment such as bosu and soft ball are used to exercise the deep abdominal muscles.

Bosu is half-ball-shaped and is used to balance the body. Performing, for example, squats on it, makes the deep parts of the muscles work harder. Just standing barefoot is a good coordination exercise as it requires the tension of your entire body to maintain balance.

On the other hand, a soft ball is a smaller version of a gymnastic ball (it has a diameter of about 25 cm). It is used for pilates exercises that stabilize the spine. It is also suitable for loosening tense parts of the body (the ball is placed, for example, under the back, pelvis or leg and by rolling it massages selected areas).

7. Exercises for deep abdominal muscles: russian twist

Sit on the floor, tilt your torso slightly back, and lift your legs up. Feet and calves should be parallel tofloor. Tighten your abdomen tightly and straighten your back. While twisting your torso, move your arms from one side to the other. Do the exercise quickly and at a steady pace, remembering to breathe. Repeat 20 times (10 on one side).

8. Exercises for the deep abdominals: lifting the hips up

Lie on your back, place your hands under your buttocks. Raise your legs up and bend your knees slightly. As you contract your stomach, bring your hips up and then lower them slowly. Do 10 repetitions.

Worth knowing

Exercises for deep abdominal muscles: effects

A beautifully sculpted and flat stomach is just one of the effects, you might even say side effects, of exercises for the deep abdominal muscles. Thanks to their performance, we will contribute to the stabilization of the torso, it will be easier for us to maintain the correct - upright - body posture, we will also improve our sense of balance. What's more, exercises for the deep abdominal muscles allow you to reduce the tension in the muscles of the spine and relieve it in everyday activities. We will also learn proper movement habits: we will know, for example, how to tighten the muscles in order to lift the weight off the floor without harming ourselves. Strong deep abdominals also mean a lower risk of injury.

It is always worth working on the deep abdominal muscles, but especially when we run, do strength training, skate, bike and swim.

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