No one sees it coming: the exercise you would never think about to tone your abdomen (and it is more effective than the abdominals)

He exercise that you would probably never imagine that it helps tone he abdomen It is the buttock bridge. This movement intensely involves abdominal muscles, improving the stability of trunk and the position. Here we tell you how to do it correctly and what are your benefits proven for you daily training.

How to tone the abdomen

He buttock bridge is presented as an exercise cash To win firmness and tonicity. With a constant practice of three to four times per week, specialists indicate that it is possible to notice changes visible in just one or two weeks.

According to the MAY CLINICthis movement simultaneously strengthens different central muscle groups. To do it correctly, they recommend following these Indications:

• Lie Boca up with the flexed knees and the back In a neutral position, avoiding archaring or pressing it against the ground. Keep the abdominal area contracted and ensures that hips Do not slide forward.
• Raise your hips to align shoulders, hips and knees. Hold the posture during Three deep breaths.
• Descend slowly and Repeat The movement.

The practice Regular of this exercise not only helps tone areas that usually resent the sedentary lifestyle or the passage of timebut also contributes benefits additional

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These include the improvement of the position and the stability bodily, since it strengthens the posterior chain “From the neck to the heels,” and the muscles deep of the Core. Thanks to this, it favors the pelvic alignmentstabilizes the column and contributes to prevent both the back hunched as the Abdominal projection.

Other exercises to strengthen the abdomen

The MAY CLINIC It also proposes others exercises to strengthen the abdomen. Among them the following stand out:

Abdominal exercises with one leg:

• Lie Boca up with the flexed knees, keeping the back in a neutral position, without arching it or pressing it against the ground, and avoiding leaving the hips. Contracts the abdominal muscles.
• Raise the leg right so that knee and the hip form angles of 90 degrees. Support the right hand on the right knee.
• Push the hand against the knee While you use the abdominal muscles To bring the knee to the hand, keeping the arm straight. Hold the position during Three deep breaths.
• Return to the Initial position and repeat the exercise with the leg and the hand left.

Modified iron

• Lie face down and get up based on the forearms and the knees. Keep the head and the neck aligned with the backand place the shoulders directly on the elbows. Contracts the abdominal muscles.
• Generates endurance Pressing the elbows and the knees among themselves, without anyone moving from the ground. Keep the position during Three deep breaths.
• Return to the Initial position and repeat as necessary.

Incorporate these exercises It can be an effective way to strengthen the trunk. With one practice constant and one technique Adequate, these simple but powerful movements contribute significantly to the Abdominal health and al general well -being.

This information does not replace in any case the diagnosis or prescription by a doctor. It is important to go to a specialist when symptoms occur in case of illness and never self -medicate.