In order to hope to see one day - the famous "chocolate bar" following well-conducted abs sessions - it is important to know and situate the different abdominal muscles in order to make them work better.
Julie Ferrez *, sports coach and ambassador Slendertone, tells us everything about abs and helps us to do the right exercises to sculpt them.
Grand right, transverse, oblique ... What is the difference?
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- The big right
The right is the muscle without which the coveted "chocolate bar" would not exist.
When the trunk is fixed, this superficial muscle can bring the pelvis to the chest and vice versa, when the pelvis is fixed, it can easily bring the chest to the latter.
- The transverse
It is the deepest muscle, but it is also the one that must target to have a flat stomach and finish with his "little brioche".
His main role? Keep our viscera in place. Not very glamorous, but it is very useful to have a good natural sheath.
- Obliques
There are two types of obliques: the small and the large.
The first one makes it possible to incline the bust laterally and to rotate the trunk or pelvis.
The second is a muscle through which one can perform rotations of the bust on each side of the body.
Working the obliques reduces the waist and eliminates the love handles. Thanks to them, we can say goodbye to his "buoy".
The perineum: an indissociable muscle of the abdominals
When performing exercises to sculpt his abs, the perineum is very busy and we often tend to release it.
Result: the pressure increases in the abdomen and the organs are pushed down.
For each exercise of abdominals, it is therefore very important to tighten it to the maximum during expiration.
What exercises to strengthen the right?
The crunch is the ideal exercise to solicit the right.
Photo credit: Slendertone
Lying on a carpet, lower back slightly off the ground (you must be able to pass a hand under), legs bent at a 90 ° angle. Place your hands on the sides of your head.
Your chin is slightly raised (imagine that an orange is placed between it and your chest).
Wrap the torso forwards, making sure to contract the abdominals and tighten your perineum. Only your shoulders are slightly off the ground.
Inhale through the nose at the beginning of the movement, exhale when climbing. Remember to control the descent well.
Perform 3 sets of 10 to 15 repetitions.
Muscle the transverse: the good movement
To strengthen the transverse, nothing better than a small cladding session.
Photo credit: Slendertone
Kneeling on a carpet, hands spread wide shoulders, take off your knees respecting an alignment between your legs, your pelvis and your back.
You find this position too difficult? Put your knees on the ground.
Remember to return the belly and tighten the perineum throughout the exercise.
Hold for 30 seconds, then release. Perform 2 to 3 sets.
How to draw the obliques?
An easy exercise to strengthen the small obliques : the reading of legs.
Photo credit: Slendertone
Lying on your side, place your legs outstretched one above the other.
Raise them at the same time and return to the starting position without laying them on the ground (like a beat)
Perform the movement 10 to 15 times on each side.
And to strengthen the big obliques ? We opt for the exercise of the cheerleader.
Photo credit: Slendertone
Standing with your hands behind your head, rotate the bust to the right while raising your right knee. Your belly button should be facing the inside of the thigh.
Repeat the movement 10 to 15 times on each side.
How to build my abs and my perineum (at the same time)?
To strengthen the perineum while sculpting his abs, we adopt the posture of the boat .
Inspired by yoga, this exercise forces you to contract the perineum to maintain your posture.
Photo credit: Slendertone
Sitting, hands on the ankles, lift your legs, keeping them slightly bent to form a "V" with your body.
Hold for 30 seconds keeping your back straight, abdominals contracted and the perineum very tight.
Finally, if we want to optimize the results of the exercises, Julie Ferrez advises to be equipped with an electrostimulation belt like those offered by the brand Slendertone . Specially designed to tone and strengthen the belly, she learns (and obliges) to contract muscles at the right time.
