10 Safety Tips for Abdominal Exercise
Abs workouts are must. Why? In another article titled as “Best Ab Machine Review” we simplified the reason as follows:
“Think about your money management. When you save some money after expenses, what do you do with it? You keep it in your bank. When you save some more money, you add it to your account. The more money you add, the fatter your bank balance becomes. This is exactly how your body works with calories. Most of the times you intake more calories than you need. And the body transforms the extra calories to fat and stores it on your stomach. This process is like your money management system.
The result is devastating. As much as it supplies the extra fats to other body parts like heart, it interferes with your movements. And, last but not least, your popped up stomach gives you a ridiculous look.”
In sum, you need these workouts for both health and look. But the hard reality is you can experience injury from abs workout too. And it can happen if you don’t do it proper way. So, it is important to know how to stay safe in this regard.
Problem with Usual Abs Workouts
Usual sit-ups and crunches put too much pressure on the ab cavity. It tends to force the pelvic floor and lead to dropping of the uterus and bladder. It has the same impact on other organs in that region.
A dropped bladder can push against the genital walls. It can interfere with the urethra’s closing activity. and, thus, it can lead to leakage of urine.
Suppose you squeeze a toothpaste tube from the middle. And you put too much pressure on it. What can happen? The toothpaste can burst out of both ends. The sit ups and crunches can do the same thing to you.
So, the external engagement of ab muscles is the problem. And it results from usual sit ups and crunches. The effect on the pelvic floor is the difference between internal and external core workouts.
Ab Workouts to Avoid when in Risky Condition
Remember the problems outlined above is not universal. In normal health condition, you may not experience it. But, to know if you are vulnerable, you should have a medical check up.
If you are in the risky condition, you should avoid as follows:
- Usual crunches, curls, and sit-ups
- Medicine ball ab workouts
- Plank workouts like hovers, the ones you do on hands and feet
- The Hundreds
Safe Ab Workouts
- Customized Plank: Get on your hands and knees. Extend your right leg back and your left arm forward. Bring them back to the center. Do it on the opposite side to complete a rep. Do 10 reps per set and 10 sets.
- Breathing Workout: The technical name of this workout is “diaphragmatic breathing workout”. This breathing helps power up the full core. Lie down on your back on the floor. Bend your knees. Rest your hands on the lower ab. Exhale and empty your lungs. Then inhale slow to fill up your lungs. expelling all your air, then inhale slow until your lungs are full. Do 10 reps per set and 10 sets.
- Side Clamshell: Lie down on your side on the ground. Bend your knees. Prop your head up by right arm. Elevate your outer leg. Stay in that position for 10 seconds. Then bring your leg down. Now do it on the opposite side o complete a rep. Do 10 reps per set and 10 sets.
- Kegels Workouts: You can do it from standing, sitting, and lying positions. You can use a Kegel device if you want to. But you can do it without it too. What you do is think you are urinating. Now squeeze your muscles like you are stopping the urine flow. Stay like that for 5 seconds. Do 10 reps per set and 10 sets.
- Customized Two Leg Raises: Contrary to its name, you don’t use two legs. You raise only one leg at a time. Make sure your head and shoulders stay on the floor. Do it with your opposite leg. Two sides make one rep. As you do it, make sure you breathe in normal pace. Do 10 reps per set and 10 sets.
- Squats: Stand straight up: Spread your feet apart. Set them at the shoulder width. Keep your back straight. Pressure on your heels. This is the starting position. Now lower yourself like you will sit on a chair. Lower down up to a chair sitting position. Then come back to starting position. Do 10 reps per set and 10 sets.
- Mountain Climber: Get on a push-up position on your hands and toes. Raise your right arm and left leg at the same time and stay for 3 seconds. Then be slow to lower both. Now do the same with opposite arm and leg. Two sides make one rep. Perform 12-16 reps. Perform 10 sets.
- Scissor Kicks: Lie on your back the floor. Place your hands under your waist. Keep your legs straight. Raise your legs up with your heels about 4 inches above the floor. And isolate your abs. Spread your legs outward as far as possible in slow motion. Now close your legs inward in slow motion. Perform 12-16 reps. Perform 10 sets.
- Oblique Crunch: Lie down on the floor. Place your left foot cross your right knee and hands behind head. Raise your shoulders up off the floor. And twist to lead your right elbow to touch your left knee. Go back to starting position in slow motion. Do the same on opposite side. Two sides make 1 rep. Perform 12-16 reps. Perform 10 sets.
- Elbow Stabilization: Get on a plank position. Rest on your elbows and feet. And your body stays parallel to the floor. Keep your trunk stiff and parallel. Lift up one elbow and twist your shoulders and trunk. Stay in that position for 3 seconds and then go back to the starting position. Do it on opposite side. And this completes 1 rep. Perform 12-16 reps. Perform 10 sets.
As much as he ab workouts are vital, they can harm you too if you are not in proper shape. Now you have basic idea about abs workout injury and the safe workouts. We insist that you must consult your physician to know if your condition. If you are in normal condition, you are free to do all workouts. But, if you are not, then you should do the ones we have mentioned here. And it is always best to be safe than sorry. So, you should follow the safe course until you are sure about your exact condition.