Abdominales inversas: aplana tu abdomen y marca tu six pack SIN lastimar tu cuello

If the result of your abdominal sessions is a neck pain rather than a flat abdomen, try the inverse abdominals: flatter your abdomen and mark your Six pack without hurting your neck.

Until today I have not met someone to love the abdominals, we all love the result, but we hate the process.And one of the main reasons why we hate them are the discomfort that can cause, such as neck and back pain.

While a good technique and the help of a yoga or mat mat, they can practically avoid them, most have been a victim.Luckily, there are other ways to work your abdominal muscles.

What are reverse abdominals?

As its name says, inverse abdominals are an "inverted" version of this classic exercise.That is, instead of making the movement with the upper train of your body, you do it with the lower one, which protects your neck and the upper area of your back.

That is one of the main benefits of this exercise, because by flexing less the column, you reduce the impact on spinal discs, preventing injuries, but it is not the only thing that you want.

With the inverse abdominals you work the abdominal rectus, which according to the online physio site, is the muscle that occupies most of the abdominal wall and goes from the pubic bone to the lower part of the thorax and, when working, it gives rise todesired Six Pack.

Incidentally, you tone other muscles of your Core, such as abdominal transverse, deep muscle under the abdominals and external obliques.So including inverse abdominals to your routine can approach your goal of a flat and marked abdomen.

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How to make inverse abdominals to flatten and mark your abdomen?

Lie down mouth on the floor or on a yoga mat, with bent legs, your feet resting on the floor and arms at the sides of your body.Lift your legs and wear your knees to your face, raising your hips and lower back.

Take care that your middle back, shoulders, neck and head remain on the floor;Keep the position for a few seconds, slowly go down and repeat 12 times.

To prevent damage or injury, take care of your column more and only lift your hip and lumbar ... and in case of feeling back pain, hold and check your technique;Work must be felt in your abs, not other areas.

Photo: Istock

Once you have dominated this basic movement, you can start with some variants.

Inverse abdominals with bicycle

Make an inverse abdominal following the previous instructions and, when your knees are up to your face, perform the pedaling movement, alternating the movement of legs that are in front and return.

The idea is to try to do them with high hip.You can also work more deeply the sides, touching your opposite knee with your elbow, but do it carefully not to hurt your neck.

Photo: Istock

Inverse abdominals with extended legs

Lie down mouth on the floor, with your legs extended and arms to the sides, with palms down.Raise your legs as if you wanted to touch your face;Gowed them without touching the floor, hold on a few seconds and return.Repeat 12 times.

Photo: Istock

Inverse chair abdominals

Sit on the shore of a chair, with your back slightly tilted back and hand in the seat as a support point.Raise the legs so that they are at seat height, flex the knees and take to your chest;stretch and repeat 12 times.

Photo: Getty images

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5 tips to flatten and mark your abdomen

Inverse abdominals, classic abdominals, plates and other exercises, can help tone, flatten and mark our abdomen.However, for this work to be noticed, we must first eliminate the abdominal fat.These are some May Clinic tips to achieve it:

There is nothing to stop you to tone your abdomen and achieve that purpose that you put at the beginning of the year.Take care of your neck and back with these inverse abdominals: flat and marked abdomen.

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