A professional teaches abdominal training without back pain! What is a menu you can do even if you have back pain? Page 3

Don’t forget to do some light stretching after you finish your abdominal training!

It is recommended to stretch as much as possible after exercising. This is because it helps to remove fatigue, improves flexibility and range of motion, and reduces stress on the lower back. Also, just as stiff back muscles lead to a hunched back, stiff abdominal muscles lead to a hunched back, so stretching should be included in order to maintain good posture. Incidentally, the last stretch, ” front leg stretch, ” is for those with a warped back.

Stretching the abdominal muscles

From a prone position, place your elbows just below your shoulders. Stretch your abdominal muscles by keeping your chest tight and your eyes looking upward. If it is too tight, face front is OK.

If you still think you can do it, we recommend that you bend your upper body further by putting your hands on your elbows instead of your elbows. If you try to put strength into your abdominal muscles while bending over, you may hurt your lower back, so try to relax and relax.

Stretching the flanks

Sit on your knees with one hand on the floor and the other hand raised high. Keep your upper body on the side of the hand on the floor and stretch your flanks. Breathe slowly and stretch each side for 30 seconds.

Stretching the front thigh

Sit on the floor with one leg bent at the knee, then bend your upper body backward and place your elbow on the floor. If it is difficult to place your elbows on the floor, place your palms on the floor; if you can stretch more, place your back on the floor. Breathe slowly and do one leg at a time for 30 seconds.

Three recommendations for training mats essential for abdominal training and stretching

When doing abdominal training and stretching, a soft mat is essential to avoid physical injury. Therefore, we will conclude this section with a selection of training mats recommended by OTOKOMAE’s editorial department.

Mat Recommendation 1: “Grong Training Mat” (Grong Training Mat)

First, we introduce the “Grong” training mat, a well-known protein manufacturer. The mat is 10 mm thick and has a soft feel, absorbs shock well, so there is no need to worry about sore palms or knees. 1800 mm x 600 mm is a large size, making it ideal for men.

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Mat recommendation 2: “Reebok Training Mat

Reebok’s training mats feature a non-slip surface. It is non-slip, even when sweating profusely, making it easy to create a stable form. Reebok also offers a more expensive 15mm-thick extreme-pressure mat, so if you already have back pain and feel uneasy unless you use a soft mat, you should definitely check out this product.

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Mat Recommendation #3: “WeMe Training Mat

Foldable training mats have recently become popular. Since they do not have to be rolled like conventional mats, they do not have dust on the backside that can stick to the surface, making them less stressful and well received. The “WeMe” mat is the thickest of the folding types, with a thickness of 6 mm. Both sides are non-slip and waterproof, and the mat is also insulated to provide excellent functionality.

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