Kegel For Women – 4 Easy Abdominal Exercises For Women
4 Easy Abdominal Exercises For Women
Who doesn’t want a nice abdominal profile? Now all you ladies can get yourself the waistline that you’ve wanted, simply, safely and effectively!
A little backgrounder before we get started on our exercises. The abdominal profile depends on the tautness of the abdominal muscles. The surface layer is called the rectus abdominis, popularly called the “six-packs”. The underlying muscle layers of obliques and transversus abdominis must be toned. Then and only then will your tummy lie flat like you want it to.
When you tone the innermost layer of muscles, the transverse muscles, you also tone the pelvic floor muscles which lend support to the other abdominal organs. This is especially good for ladies who are having, or have just had, a baby. The Kegel exercises are recommended for this very situation. Unfortunately most of you do not practice these exercises properly, and so they lose their effectiveness.
So get ready to tone up your abdominal core muscles, safely and effectively with these four simple exercises.
Belly Respiration
Take your basic position. Sit upright. Take a normal breath, comfortably deep. Notice whether your shoulders are rising. This is incorrect. Don’t move your shoulders, nor your ribcage. Just lower your diaphragm, lower, into your abdomen. This draws air into your lungs. Hold your breath for a count of 5 (this is not mandatory, less is alright). Complete the breath by lifting your diaphragm. Let it come right up pressing against the lower part of the lungs, squeezing out all the residual air. You can do this anywhere, anytime. Make it part of your daily routine.
Belly Respiration: Connecting back to front
This is an extension of your basic Belly Respiration. This exercise is performed lying on the floor. Keep your elbows pointed outwards while you hold the back of your legs. Now draw a breath using the basic Belly Respiration technique, but this time imagine that your belly button has to touch your spine.
Soft Crunches
Lie on your back. Draw yourself upward and forward using your belly muscles. This is called a crunch. Do not use the muscles of the upper body to move up. Resist the urge to pull yourself forward using the muscles of your neck and head. Let your spine curve forward easily. Repeat the exercise. Be comfortable whilst doing this exerci
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se (and any other exercise, for that matter). If your belly begins to tent, with a peak in the middle, stop, because that means that you are putting too much effort into the crunch. Tone up your muscles with the Belly Respiration exercises, and then try this one. Your belly should be flat when you do these Soft Crunches.
Lateral Lifts
Lateral lifts are performed sideways. These tone up the middle layer of abdominal muscles, the obliques. All you ladies will benefit from these lifts, even those of you who are carrying a baby until, of course, your belly becomes too heavy! Lie sideways on the floor. Now lift yourself off the floor with your elbow on the floor and your forearm lying along the floor. The important thing is that your body should be absolutely ramrod straight! Don’t let it sag in the middle! That’s it! That’s it! Hold it there for ten to fifteen seconds. Relax. Then roll over on to your other side. Repeat the exercise. Now do you see why this is called a Lateral Lift?
Belly Respiration, Basic and Connecting back to front, Soft Crunches, and finally Lateral Lifts, that’s all it takes to get your belly into shape.
By: Ned Best
Article Directory: http://www.articledashboard.com
To speed up the process of developing a tight stomach, you should look into getting some abdominal exercise equipment. And adding an exercise trampoline will help you lose weight as you firm the flab. To learn more about exercises for women go to www.abdominal-and-thigh-exercises.com.
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How many women here do their kegel exercises faithfully? Do they really work?
From personal experience, I've only asked one woman who I was with if she ever did them and she said yes. She was definitely tight. Just wondering if it's due to the kegel exercises?
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