How to lose belly if you can't pump abs - 4 effective exercises

How to exercise if you can’t strain your abs. 4 full-body exercises

August 9, 2022, 4:15 pm MSC.

You’ll put minimal strain on your abdominal muscles and get in shape.

Fitness trainer

How to exercise if you can’t pump abs? What exercises can you do?

There are people who can not pump abs because of health restrictions. Nevertheless, they want to be physically active and train. Under the press means the rectus abdominis, oblique and transverse. It is the pumping of all three muscles that forms the powerful center of the body. In most cases, even if we do not purposefully pump the abs, they work in a stabilizing mode. The function of the abs is to hold the body in a certain position. If we didn’t have this muscle, we wouldn’t be able to walk straight, relief and cubes are just a nice bonus.

I have prepared a set of exercises that will give minimal strain on the abs and still allow you to stay at a high level of physical activity.

Viktig! These exercises are done with light weights to maximize the exclusion of the abs from the work.

Try to maintain the same position throughout the exercise, do not sway from side to side, and do not help yourself with other parts of the body during the movements.

Innholdsfortegnelse

Bench press on a horizontal bench without leg rest

Teknikk

Lie down so that the barbell is on the racks above your eyes.
Press the shoulder blades against the bench, shoulders fixed.
Put your feet on the bench. You don’t need to rest your feet on the bench, your feet only help you to keep your balance.
Take the barbell with a grip slightly wider than the shoulders, the projectile is above the collarbones.
Slowly on an inhalation lower the bar in the center of the chest, bringing the shoulder blades together and fixing them in one position. The shoulder blades and head are pressed against the bench.
Exhale strongly as the barbell is lifted to the top point. The movement goes diagonally from the center of the chest to the full straightening of the arms.

Perform three approaches of 15 times. Rest between approaches – 1-2 minutes.

Pulling the upper block with a middle grip

Teknikk

Sit on the seat of the trainer. Grasp the handle with a medium grip. Lower the shoulder blades down and fix them in this position until the end of the exercise.
As you exhale, pull the handle to your chest, keeping your elbows along your torso. Hold for a second at the bottom point.
On the inhale, smoothly straighten the arms to the starting position, the shoulder blades remain fixed.

Perform three approaches for 15 times. Rest between approaches – 1-2 minutes.

Leg curls in a seated exercise machine

Teknikk

Press the lower back against the back of the simulator and fix in this position. The roller rests on the shin, pull the toes towards yourself.
As you exhale, stretch your legs, holding for one second. Flexion is done without jerks, not to the end, to prevent overextension in the joint.
As you inhale, smoothly lower your legs to the starting position. Do not relax the legs and feet.

Perform three approaches for 15 times. Rest between approaches – 1-2 minutes.

Leg flexion in a lying simulator

Teknikk

Lie down on the bench of the simulator. Press the pelvis and fix it. The roller rests on the back of the shin, pull the toes toward you.
On exhalation, bend the legs, staying in the upper point for a second. Bending is done smoothly without jerks. The pelvis should not be pulled away from the trainer in order not to overload the lower back and minimize the load on the abs.
As you inhale, smoothly lower your legs to the starting position. Do not relax your legs and feet.

Perform three approaches of 15 times. Rest between approaches – 1-2 minutes.

With proper technique with moderate weight, this complex of exercises will involve all muscle groups. You will be able to keep your body toned, healthy and attractive, if you have health limitations and you can not load your abs. Use breathing exercises to develop the transverse abdominal muscles. This will tighten the center of the body and make it more firm.

For those who can still pump abs, we left the workout at the link below.