The limbo-abdominal area covers a large part of the trunk and is a vital point in many training plans for several reasons, the first of which is that, since it is a good part of the core, a properly worked lumbar and abdominal muscles will help you to maintain better balance and body control, as well as 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 sought after goals in gyms around the world, and a developed and toned lower back muscles help to highlight the gluts.
However, they are not muscles that can be worked lightly. The limbo-abdominal region comprises one of the areas of the spine most susceptible to suffering from aches and pains due to our way of life. Inadequate training could not only not benefit you, but end up leading to long-term health problems. Therefore, we are going to see some guides and tips on how to work these regions without incurring dangerous or harmful habits.
Tips for training the abdominal region
Virtually everyone has started doing crunches with the classic crunch exercise that we all know. The crunch, however, puts great strain on the lower back of the spine as it forces the natural curvature in reverse.
For this reason, the crunch is a risky exercise, which is best avoided if you suffer from any type of spinal or back disorder. If you still decide to do your abdominal work sessions without doing without the crunch, follow these instructions:
- Don’t go too high. A 45º incline is enough to work the rectus abdominals.
- Don’t brace or pull your neck. This is one of the movements to avoid when doing sit-ups. Your hands should be on either side of your 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 ante version or retroversion of the pelvis.
- Keep the legs bent at about 45º, to reduce the pressure on the lower back and the soles of the feet completely on the floor.
In addition to the crunch, there are a large number of exercises that serve to work the abdominal muscles without resorting to the movement of flexion of the trunk, which is the dangerous one. The exercises gymnastics Hipopresiva are always a good choice, although its complexity takes time to master.
A very good option is the plates or planks. They consist of, lying face down and without supporting more than the tips of the feet 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, the lateral planks can be worked, with the body on its side and supporting a single forearm.
What to keep in mind to exercise the lumbar region?
The lumbar muscles are even more delicate than the abdominal muscles, since although it is a very important area, it is a muscle that supports less workload than the abdominal muscles, and that also receives a lot of pressure when certain exercises are performed incorrectly.
One of the most common lumbar exercises is lumbar hyperextension from the floor, although there are many who are against this exercise because of the great load it places on the vertebrae.
Instead, the Roman chair back extension or hip raises, which are even safer, are recommended. 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. Then, raise your hips until your chest and trunk form a straight line with your legs, hold the position for a few seconds and lower yourself.
It is not necessary to work the lumbar muscles more than once a week, and in fact it is not recommended to do so.