Some exercises to stretch the muscle areas of the abdominal area and buttocks for good posture and tone
- The benefits of toned abs and glutes
- Exercises to stretch the abdominal muscles
- Stretching exercises for the buttocks
- How many times do this
The benefits of toned abs and glutes
Having toned abs allows you to perform movements with elegance and a sense of control, like a “perfect machine” whose gestures start from your center. Starting all movements from the center means strengthening the body and protecting "critical" areas such as the lumbar area. In addition to the aesthetic factor, which must still be considered, there are some structural and physiological advantages relating to the maintenance of a toned abdomen and buttocks, let's see them briefly.
First of all the abdomen protects and contains our vital organs and secondly the buttocks protect the lower back area. A balance between back and front kinetic chain creates harmony that is distributed throughout the body and spent in every single gesture. Toned abdomen and glutes help prevent back injuries. If you work consistently in stretching, flexibility, recovery and muscle injuries are prevented.
The abdominals should be stretched every day with specific movements for all areas: transverse abdominal area, rectus abdominis, internal and external obliques, hip flexors, pelvic floor, diaphragm. Stretching the buttocks means loosening the general tensions on the posterior chain and giving benefit to an area that supports the pelvis and hips and stabilizes the femur when performing internal and external rotation movements. Stretching the buttocks also improves circulation in the legs and thus relieves any cases of lymphatic stasis or water retention. Firm buttocks also means prevention of piriformis syndrome, pelvic pain, various back pain.
Exercises to stretch the abdominal muscles
Some exercises that are easy to do even at home to stretch the entire abdominal area, which must be performed while maintaining deep breathing and with the right concentration:
Swan or half cobra or sphinx
This exercise strengthens the back and legs and keeps the abdominal area toned. In yoga it is called half cobra, in Pilates Swan, the swan. It is also commonly referred to as the position of the Sphinx. From the prone position, leave the forehead resting on the floor, the forearms and palms resting forward press the ground, the tips of the feet remain relaxed. Breathing in, move the shoulders away from the ears and lower the shoulder blades along the spine to then make room for a very deep exhale. Inhale as you lift your chest off the ground, remembering to press your pubis against the mat to protect your lower back. Exhale and return to lower yourself, maintaining a feeling of length throughout the body. You can repeat for 5 times keeping the buttocks toned and trying to control all the muscles in a conscious way.
Lateral bends of the bust
From standing, legs shoulder width apart, bring one hand on the hip and the other arm upwards, without bringing the shoulder too close to the ear. Bend sideways while remaining focused on the lengthening of the space between the floating ribs (indirectly connected to the sternum) and the iliac crests, feeling the breath working in that area. Ideally, the scapula should "descend" towards the spine and not come forward. Breathing in, you return to an upright position and then go down on the other side with the other arm, maintaining the position for at least 20 seconds. the muscles used in this stretch are oblique (both internal and external), rectus abdominis and great dorsal. It is very important not to feel the lumbar spine when you lean, so you need to find the right angle
Cross on the ground
On the ground lying on their back, the arms are opened in a cross, the palms of the hands against the floor, slightly pressed. The hips and knees are flexed 90 degrees and the legs together. While maintaining the degree of hips and knees, all lower limbs are brought down to one side, while the upper back does not come off the ground. This exercise allows for a great stretch of the square of the loins, and both internal and external obliques. Hold the position for 20 seconds for each side and repeat 2 times and then move on to 3 sets of 30 seconds each. Very important: do not lift your shoulder blades off the ground.
Position of the camel
You sit on your knees and, bringing your hands to your hips, extend your chest in a backward exhalation. Slowly and gradually you go looking for your ankles. The approach process must be fluid and it is better to start by trying the position with the hands on the buttocks for the first few times and then go down slowly, gradually and without going into apnea, but keeping a relaxed and deep breathing. Together with the abdominal muscles, this position stretches the neck, chest, hips, ankles, groin and hip flexors. It also improves posture and the whole back becomes supple, mobile. It is very important not to let go of the head, but to keep the chin in line with the chest, not to lean back.
Stretching exercises for the buttocks
Let's see together some exercises for stretching the buttocks and consequently some areas of the connected legs:
Buttock and quadriceps stretch
The stretching "typical of footballers". Back straight, heels pressed to the buttock, grasping the foot, knee aligned with the hip. If you want to accentuate the stretch, push your foot against your hand. 5 seconds per leg. Be careful not to arch the lumbar section of the back too much during the execution. If you want to avoid giving too much compression to the knee, you can put the tip of the foot on a chair back and then push the corresponding hip; the work remains similar, always performed while breathing deeply.
Stretching legs and buttocks
The legs are spread apart and lowered centrally with the torso, inhaling and exhaling deeply for 5 seconds. With your legs apart, you then move to one side and drop your head down, bringing your hands on the leg of the side you are going to for 5 seconds before doing the same for the same duration with the other leg. Try to do everything by indulging with deep inhalations and exhalations, which relax and at the same time strengthen the tissues.
Back thigh and buttock stretch
To lengthen the posterior region of the thigh and buttock, one leg is brought forward, resting on the heel and the toe towards the tibia, while the other leg supports, descends with the torso to the ground and brings the toe towards the tibia further. Be careful not to stress the knee of the straight leg too much, always keep it a little bit unblocked to avoid hyperextension.
How many times do this
The proposed exercises are really simple and within everyone's reach. The maximum benefit is obtained when these exercises are performed even after a minimum cardio workout of 30 minutes or after a good walk. Static stretching stretches the muscle fibers and has an important effect on the overall posture. It would be important to do it at least 2-3 times a week, preferably after physical exercise.
Remember that the keystone of stretching these muscle groups as well as all those present in the body lies in relaxed and deep breathing, which allows the tissues to relax immediately. Stretching regularly also helps hypo or hyperlordotic subjects as it reduces tension in critical points that can cause pain in the event of major imbalances in the spine.