How to contract the abdomen correctly during exercises – BOA FORM

You must have heard from your personal trainer to “contract your abdomen well” when performing some exercise, right? But have you ever wondered what this is for?

No, the professional does not like to see our suffering. In fact, the explanation is just the opposite: the act can prevent pain and even injuries. Understand better:

“To know the proper form of abdominal contraction during the practice of physical exercises, we must first know the importance of all this musculature. The abdomen is one of the largest muscles in the body and one of those responsible for supporting the spine,” explains physical educator Waldyr, technical coordinator at Les Cinq Gym, in São Paulo.

Therefore, he plays an important role in training results, performance and even the ease (or not) of performing certain movements in everyday life.

According to the expert, the set of abdominal muscles is part of the so-called core. “It’s an integrated unit of 29 pairs of muscles that comprise the loin-pelvic-abdominal complex. It supports all the other structures of the body, being important both in movement and at a standstill”, says Waldyr.

It’s like our power production center (and also our center of gravity!). The core has two systems: the movement and the stabilizer. “The movement system encompasses the most superficial musculature in the region, while the stabilizing system, the deepest musculature. Working these two systems, we have a complete and efficient Core action.”

OTHER CORE FUNCTIONS

“Maintaining proper alignment of the lumbar spine against the action of gravity”; “Stabilize shoulder girdle, pelvic girdle and spine during movements”; “Generate strength for trunk movements”; “Transferring energy between the trunk and the limbs”; “Joint connection between upper and lower limbs”; “Prevent excessive trauma and compensatory movements”s; “Preventing injuries in general.”

BENEFITS OF CONTRACTING THE CORE

“Facilitates the execution of body movements”; “Improves posture”; “Protects and facilitates the functioning of internal organs”; “Increases strength, balance and coordination of movements”; “Improves breathing”; “Avoids urinary incontinence”; “It works some deep stabilizing muscles in the abdomen and trunk region”; “Contributes to athletic performance.”

Waldyr points out that an effective training program needs to pay attention to the core, working each muscle so that there is a balance between them. That’s because they are recruited milliseconds before any exercise or movement, generating stabilization and protecting joints. “When this does not happen, or happens late, pain and injuries occur”, he explains.

BUT HOW TO CONTRACT THE CORE?

The physical educator shares with us how he teaches his students:

Lie on your back on a mat; With your legs extended and your arms stretched out at your sides, place your index finger between your navel and the protruding hip bone (either side) and force yourself to cough or blow into an imaginary bladder; You will feel the finger subtly rise. Remember to “squeeze” your lower back towards the mat, keeping your spine well supported (pay attention, as many people think that to contract your abdomen, you have to throw your butt back, which is not correct); After understanding the two movements, push to hold the pee; Repeat the process several times and try to notice which muscles were activated.