4 Core Exercises for Flatter and Stronger Belly

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4 Core Exercises for Flatter and Stronger Belly

4 core exercises that contribute to flatter and stronger abdominals, as well as more defined abdominal muscles. These exercises strengthen the core muscles themselves, deep back muscles and the abdomen. In addition to being able to give you a flatter, tighter and more defined stomach - they will also be able to work preventively on back and pelvic pain.

 

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1. Pull-up with therapy ball (with video)

We are big fans of using exercise ball in the core exercises. This provides an extra balance aspect in the execution of the exercises, while contributing to a significantly improved effect. Pulling up the therapy ball is an excellent exercise for those who want to strengthen the entire abdominal muscle and then in combination with the hip flexors.

 





2. Back of therapy ball (with video)


Back lift helps you to strengthen the deepest back muscles - namely the multifid. It is very important that you exercise balanced and therefore it is also important to have a well-proposed balance relationship between the abdomen and back muscles.

 

3. Arm circles (tube in boiler) on therapy ball (with video)

Arm circles on therapy ball are also known as 'stir the pot' or 'stir in the pot'. Regardless of which name is used, this is a very effective and fine exercise for core and back muscles.

 

4. Mountain Climber on BOSU ball (with video)

The climber has got his name from what the exercise looks like. It actually looks like you are climbing upwards when you complete this exercise. This is an effective exercise that really trains the buttocks, hips, back and abdominal muscles - you will feel that this really hits your muscles well.

 





 

NEXT PAGE: What You Should Know About Chronic Pain Syndrome

chronic pain syndrome - sore throat

 





 

 

Self-treatment: What can I do even against pain?

Self-care should always be part of the fight against the pain. Regular self-massage (eg with trigger point balls) and regular stretching of tight muscles can help reduce pain in everyday life.

 

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

trigger point balls

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

 

Recommended products for pain relief

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

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The 4 worst exercises for the shoulders

Bench Press

The 4 worst exercises for the shoulders and rotator cuff muscles


Are you struggling with shoulder pain? Then you should avoid these 4 exercises! These exercises can aggravate shoulder pain and lead to injuries. Feel free to share with someone who has shoulder problems. Do you have more suggestions for exercises that can be harmful to the shoulders? Tell me in the comments section at the bottom of the article or at Facebook.

 

Exercise is good in most cases - but like all possible things, it is also possible to do this wrong. There are some exercises in particular that are linked to aggravation of shoulder pain and damage to the rotator cuff muscles. The rotator cuff muscles are the shoulder's most important support apparatus - this consists of the supraspinatus, infraspinatus, teres minor and subscapularis. With incorrect training or repetitive work above shoulder height, these muscles can be damaged or even torn off. Here are 4 exercises you should avoid if you have a sore shoulder. Of course, there are several exercises that can be bad exercises, but here we have selected four pieces. We point out that it is the wrong execution we primarily focus on in this article - and that this is a selection of exercises that many make mistakes without sufficiently well-trained stability muscles. You will find good alternatives for exercises if you have shoulder problems here .

 

1. Bench press

Incorrect bench press
Bench press is an exercise that places high demands on shoulder stability and specific muscle control. The exercise can lead to a closed, uncontrolled and excessive movement in the shoulder joint (glenohumeral joint) which puts an incredible amount of pressure / load on the rotator cuff muscles. These are uncontrolled exercises that over time can lead to overload and injury, and are considered one of the most common causes of shoulder injuries. Many people think that bench press is an exercise everyone can do, but it is not true at all - it requires that you already have very good stability and control over the muscles; and can thus be considered an exercise for only the advanced.

2. DIPS

Execution of DIPS shoulder exercise

Very popular exercise that is used far too much among everyday exercisers. Again, we return to an uncontrolled and large movement (assuming you do not have extreme muscle control) where the shoulder joint tips forward during the execution of the exercise - which adds a very high load on the front of the shoulder and individual shoulder muscles. Pain in the front of the shoulder? Abstain from this and find out the workout. Our recommendation to wait with the DIPS exercise mainly applies to Ola and Kari Nordmann, as this is an extremely difficult exercise to perform correctly - but we also agree that it can have a good training effect if done correctly. The only problem is that most people make it wrong - and thus develop shoulder pain over time. Some important things to keep in mind if you are going to do the exercise is not to go over 90 degrees, as well as make sure that your head position does not tip too far forward.

 

3. Deep dumbbell swing (Flyes)

Deep dumbbell - chest flies


Deep dumbbell swing as it is called in Old Norse - perhaps better known as flyes for most people - is an exercise that really puts your shoulders in an exposed position. Lowering the weights too far back causes the shoulders to be out-rotated and led out to a position where they are at their most vulnerable - add an extra heavy weight and then you have a recipe for an irritated or injured shoulder. This strengthening can be done in other ways in less exposed positions, for example with a training elastic or in a pulley machine.

 

4. Standing pull-up

Standing pull-up with rod or kettlebell

Another example of an exercise that ends up in an exposed position for the shoulder. Standing pull-ups are typically performed with barbells or kettlebells. When the weight is raised in this way, the shoulders will be rotated inwards and place very high demands on the stability muscles in the rotator cuff - stability that few of us have. The result is thus an overloaded and exposed shoulder position that can provide a basis for what is called "impingement syndrome" where injuries to the shoulder lead to a pinching inside the shoulder joint itself.

 

Feel free to contact us at YouTube or Facebook if you have questions or the like regarding exercise or your muscle and joint problems. Consult your therapist (chiropractor, physiotherapist or doctor) if they estimate that it is time for you to start with specific exercises and which exercises they recommend for you.
We recommend that you try these exercises as a gentle start:

 

Try these now: - 5 Good Exercises for Sore Shoulders

Training with theraband

 

 

Recommended products for pain relief

Biofreeze spray-118Ml-300x300

Biofreeze (Cold / cryotherapy)

purchase now

NEXT PAGE: - Shoulder pain? You should know this!

Doctor talking to patient

 

Also read: - AU! Is it Late Inflammation or Late Injury?

Is it a tendon inflammation or tendon injury?

 

Also read: - 8 good advice and measures against sciatica and sciatica

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Also read: - The 5 worst exercises if you have prolapse

leg press

 

Did you know: - Cold treatment can give pain relief to sore joints and muscles? Blue. Biofreeze (you can order it here), which consists mainly of natural products, is a popular product. Contact us today via our Facebook page if you have questions or need recommendations.

Cold Treatment

 

 

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(We attempt to respond to all messages and questions within 24 hours. You choose whether you want answers from a chiropractor, animal chiropractor, physiotherapist, physical therapist with continuing education in therapy, physician or nurse. We can also help you tell you which exercises that fits your problem, help you find recommended therapists, interpret MRI answers and similar issues. Contact us today for a friendly call)

 

Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos, KOTG, FreeMedicalPhotos and submitted reader contributions.