Oblique abdominals: exercises to strengthen and care for the back

The effort to reduce and firm the abdomen often responds to an aesthetic purpose and that is why the important connection of the abdominal musculature with the rest of the body.

On the belly, about four fingers below the navelthe hypothetical axes that cross the body converge and there it’s foundtherefore, the key to balance and posture.

understand the relevant role of the abdominals allows you to exercise them correctly to promote back health, prevent and alleviate some digestive problems such as constipation, increase body energy and improve balance, silhouette and movement.

Benefits of strengthening the oblique abdominals

One of the problems of abdominal weakness is that then the belly moves forward and produces the tilting of the hipwhich forces the lumbar muscles to do extra work that can have repercussions on the cervicals.

To correct this posture you have to get used to contracting the abdominal muscles taking advantage of each exhalation, drawing the lower part of the abdomen in and towards the navel, and trying to get the ribs down towards the navel.

It is not a question of “putting your gut in” with force but of maintaining the right tension, breathing naturally.

The more these abdominals, known as the rectus, contractthe more the space between the ribs and the pubis is shortened, and therefore the lumbar space opens more. This is what happens with clothespins: if they close at the front, they open at the back.

By “tucking” the abdomen in this way, independent of the rest of the body (without letting the shoulders fall forward), weight is released from the back and legs, and lightness is gained when walking, standing or even sitting.

Easy exercise for the obliques

lie on your back and bend your legs. Rest your left foot on your right knee, keeping the lower back always supported. Inhale and, when exhaling, contract the abdomen towards the floor to raise the head and the upper part of the trunk with the right arm behind the head, trying to bring the right elbow closer to the left knee. Then move to the left.Repeat about 10 times per side.

Pilates exercise for the obliques

Enjoying toned abs helps you prevent back pain. This exercise also strengthens the pelvis, hips and legs.

Lie on your right side, with your head resting on your right hand and your left hand resting on the ground in front of your belly. Straighten your spine and legs, contract your abs, and lower your shoulder blades toward your ribs. Inhale. Extend the left leg and raise it until it is in line with the hip, contracting the quadriceps and slightly flexing the foot. Exhale as you return the leg to the starting position, keeping the ribs and pelvis in a neutral position. Repeat the exercise 8 times on each side. To perform this exercise it is important that one leg does not extend more than the other. This would unbalance the pelvis, something that is not convenient for the correct body balance.

Of course, this exercise is more effective if you combine it with others in a complete and personalized Pilates session.