If you can do an exercise, it does not necessarily mean you have to do it. There are a lot of exercises for the abdomen and most of them do. Some are very good, others do not do what you think should be, and others can cause lumbar pain.
The most common abdominal exercise, crunch, is the most effective and safe. The 6 stomachs of the abdomen are well stimulated during the exercise. The muscles on the sides of the waist are oblique and, when contracted, they flex or bend the backbone together.
There are many types of abdominal devices, some of them better made than others. It’s good to try and figure out who works and who does not. Cable crunch is also a very good exercise for the abdomen, but we see it used less often for young practitioners.
The Roman chair has been a popular exercise for a long time. In the more modern version, the practitioner stands with his ass on a chair or a bench and his legs stretched out in front of him, trapped under a support. Exercise consists of bending back the trunk and lifting it back to the vertical. Although there is a certain degree of tension in the abdominal muscles, most of the exercise is made by hip flexors, muscles that are not visible. Hip flexion is inserted into the spine, the lumbar and upper femur. The movement back and forth during the lifting of the Roman chair has its origin in the hip, the column does not change its position, so the abdomen does not work.
Other variants of the Roman chair are the forms in which the legs move and the trunk is standing: stretched or hung. I see a lot in the halls, both women and men, lying on their alpha xr backs on a bench, stretching out, raising their feet from their hips, or similarly hanging up and stretching their legs or bending their knees. They feel the abdomen, even the lower one, but because the abdomen remains in an isometric contraction position to stabilize the pelvis. But all hip flexors work.
What if hip flexors work? the logic would come to the question … Some have no problems because of this or too small, but most of us will begin to have lumbar pain from the Roman chair, standing upright or hanging. The more the hip flexure develops, the more they pull more than the column, curving it downwards, altering its natural shape in the form of its own.
One of the flexor muscles of the hip, the large psoas, originates on one of the vertebrae and the adjacent intervertebral disc, and the other end on the femur. If the intervertebral disc is thin or beginning with a hernia, the psoas muscle only compresses it even more, aggravating the situation.
Several sports, such as gymnastics, martial arts, skating and speed skating, really need the flexor muscles of the hip to be strong. We, the fitness practitioners, do not need the development of these muscles.
Another exercise for “abdomen”, which is problematic, is twisting. The seated version can cause problems because the weight of the trunk is supported by the pelvis on which we stand, which means that it can not move much. Too much rotation angle may overload the intervertebral discs, leading to acute back pain, possibly the pain may fall to the foot. The twisting of the stools is less stressful, but even so the twist does not help the abdomen and they have nothing to look for in our training program.
Halls are full of so-called abdominal devices, but very few are effective. When I say very few, I do not exaggerate. Best of all, sit on your back, on the floor, possibly on a thinner mattress, support your heels on a support, so that the body’s position is as if it were sitting on an upside-down chair. And crushing him, raising the shoulder blades from the ground, the middle of the back to the lumbar, remained fixed.
Keep in mind: the abdomen works when the column is curved, not when flexing the hip. You first learn to train properly and intelligently, then you can train hard.