How to design a good lumbo-abdominal workout

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The lumbo-abdominal area It covers a large part of the trunk and is a vital point in many training plans for several reasons. The first one is that, since it is a good part of the core, A properly worked lumbar and abdominal muscles will help you maintain a better balance and control of the body, in addition to a greater mobility. The second is nothing other than the great aesthetic value attributed to this region of the body. The famous six-pack is one of the most pursued goals in gyms around the world, and a developed and toned lumbar musculature helps to highlight the buttocks.

However, they are not muscles that can be worked lightly. The lumbo-abdominal region It includes one of the areas of the spine most susceptible to pain and discomfort Due to our way of life. Improper training could not only not benefit you, but end up behaving long-term health problems. Thus, let's see some guides and tips about how to work these regions without incurring dangerous or harmful habits.

Tips for training the abdominal region

Virtually everyone has started doing sit-ups with the classic exercise of crunch We all know. The crunch, however, puts the lumbar area of ​​the spine under great tension, since it forces the natural curvature in the opposite direction.

For this reason, Crunch is a risky exercise, which is best avoided if you suffer from any type of spine or back disorder. If you still decide to perform your abdominal work sessions without disregarding crunch, follow these guidelines:

  • Don't climb too much. A 45º inclination It is enough to work the abdominal rectum.
  • Don't brace or pull your neck. It is one of the movements that should be avoided when doing sit-ups. The hands should be on both sides of the head or crossed over your chest, in a relaxed posture.
  • Try to maintain a natural curvature in your lower back at all times, without forcing an exaggerated anteversion or retroversion of the pelvis.
  • Keep your legs bent at about 45º, to reduce pressure on the lower back and the soles of the feet completely resting on the ground.

In addition to crunch, there are a lot of exercises that work to work the abdominal muscles without resorting to the movement of flexion of the trunk, which is dangerous. The hypopressive gymnastics exercises They are always a good option, although their complexity requires time to master them.

A very good option are the plates or planks. They consist of, lying face down and without supporting more than the toes and forearms, maintaining a position as straight as possible for a while. It is a very complete exercise that, well done, is very safe. In the same way, lateral plates can be worked, with the side body and supporting a single forearm.

What to consider to exercise the lumbar region?

Lumbar musculature It is even more delicate than the abdominal, since although it is a very important area, It is a musculature that supports less workload than the abdominal, and also receives a lot of pressure when some exercises are performed incorrectly.

One of the most common lumbar exercises is the hyperextension lumbar from the ground, although there are many who are against this exercise because of the great burden it puts on the vertebrae.

Instead, back extension on Roman chair or, hip lifts are recommended, which are even safer. To perform the latter, lie on a mat, bend your knees so that your shins make an angle of about 90 degrees with the ground, and extend your arms on both sides of your body, palms down. After, raise your hip until your chest and trunk form a straight line with your legs, Hold the position for a few seconds and lower again.

It is not necessary to work the lumbar muscles more than once a week, and in fact it is not advised to do so.

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