Over time, muscle tone deteriorates and atrophies, especially in the abdominal area, which is precisely the part of the body where fat tends to accumulate the most.
As a result, back muscles have to work harder to perform certain movements. This often results in pain in the lower back or lumbar region.
A good ab routine is therefore the ideal solution to avoid injury and protect the back from pain. However, there are many exercises to work the abdominal muscles and it is not clear which ones are the most appropriate to improve the abdominal muscles and, at the same time, burn fat.
Today, experts from the Harvard School of Health have highlighted the best exercises to work the abdomen to tone up and avoid bone problems.
Strength training is essential to tone up and avoid bone problems.
The American university points out that working the core area of the body provides stability to the moving parts above and below the core, i.e. the back, spine and hips. It completely rules out lifelong crunches (sit-ups and crunches), as they have a negative impact on the neck and cervical vertebrae and are therefore risky for the elderly.
That's why Harvard experts insist on doing exercises that work the abdominal muscles and the back muscles (prevertebral) at the same time, as this strengthens the area much better.
The exercises recommended by Harvard
Buttock bridge: this involves lying on your back with your legs bent and raising your back, lifting your buttocks and squeezing your abdomen to the top. “It is effective because it creates a contraction from the rib cage to the pelvis and from the belly button to the back. The whole area contracts and creates a contraction of all the muscle groups, like a corset,” says Marty Boeh, assistant therapist at Harvard.
Traditional planks: These are great for tightening the stomach and strengthening the back. Planks “create a contraction of the core, arm and shoulder muscles while maintaining a push-up position.
“The key is to stay as stiff as possible, like a plank of wood,” Marty Boeh explains. These exercises can also be done with your knees on the floor. We hope these exercises will help you improve your abs for the future.