Determine Your Posture To Make Right Abs
We do not all have the same posture. Yet we practice all the same exercises to strengthen our abs. With Christophe Carrio, determine your posture to practice the abs that suits you.
Lie on your back, bend your knees and straighten your chest toward your legs. If you have a few memories of your gym classes in high school, if you attend a gym or if you follow a weight training program, you have necessarily gone through that. These crunches, or bust flexions, are the most practiced abs exercises. Problem # 1: They are not good for your back! We all spend a lot of time in a sitting position so in dorsal flexion, the back is round. This position causes severe stress on the vertebral discs and causes ligament and muscle laxity along the spinal column. The crunches, insisting on the flexion of the column, aggravate the situation. Problem # 2: They are disastrous for people with little arches. By shortening the abdominal muscles, crunches aggravate their postural imbalances.
Each his posture, each his abs
This is the problem of bodybuilding programs for all: they are not necessarily suited to your posture. For Christophe Carrio, sports coach and author of the book “Sculpt your abs”, posture should be the basis of any sporting practice. Before embarking on a sets of traumatic abdominals, take the time to determine your posture.
Step 1: Determine your posture with the wall test
A quick and simple test can determine your posture.
Position your back to a wall, heels at a distance of about 20 cm, making your butt touch (without strain). Try to put a hand in the lower back at the level of the lumbar.
Several cases are possible:
– The lower back is largely detached from the wall, you can easily pass a hand between the wall and your back, your neck and your head are largely peeled off. You clearly have a posture 1.
– You can pass a hand between the wall and your back, but your head is largely peeled off. You have a posture 2.
– You can not pass a hand between the wall and your back and your head is peeled off the wall. You have a posture 3.
– You can pass a hand between the wall and your back, your head is stuck to the wall. You have a normal posture which is rare.
In search of the ideal posture
The ideal posture is in fact the normal posture, which does not cause any stress on muscles, tendons and joints.
The column consists of three natural curvatures.
In the case of a posture 1 (a very arched person, a pelvis in a backward rotation), the curvature at the level of the lumbar is excessive as that at the upper back in the opposite direction as compensation.
In a posture 2 or 3 (a person with little lumbar camber, pelvis forward), the curvature in the lumbar region is either insufficient (posture 2) or almost non-existent (posture 3).
For a better functioning of our body (and less muscular pain), we should all try to get closer to the ideal posture: less lumbar camber for the person very arched and a little more for the person having almost nothing not.
Step 2: Strengthen your abdominal strap according to your posture
Focusing on the abs is nonsense. The abs are not isolated, they are the essential links of many muscular chains. Christophe Carrio recommends to always muscle the center of the body as a whole, that is to say the abs but also the muscles located around the pelvis and the spine.
– For posture type 1
This posture is characterized by paravertebral muscles and hypertonic hip flexors. It is important to strengthen the opposing muscles, ie the gluteus muscles and to shorten the abdominal strap, especially the fibers of the small and large obliques located at the bottom of the muscle. Belly in order to favor a bascule of the pelvis forward. In these people, crunches can be useful since they tend to shorten the abdominal muscles.
– For posture type 2 or 3
It is exactly the opposite. This posture is characterized by abdominal and hypertonic hamstrings (muscles behind the thighs), it is important to shorten the erector muscles of the column as well as the hip flexors and in parallel to strengthen the abdominal strap and buttocks in static In order to favor a rocking of the pelvis towards the rear. In these people, crunches are to be avoided.