Have you ever found yourself struggling to breathe while doing core exercises?
If so, you’re not alone. Many athletes hold their breath while performing ab exercises, which can lead to dizziness, lightheadedness, and even fainting.
There are several reasons why proper breathing is so important during core exercises.
First, the core muscles are responsible for stabilizing the spine. When these muscles are not working properly, the spine can become unstable, which can lead to injury. Second, the core muscles are used to generate power and force. If they are not working efficiently, this power and force will be reduced. Lastly, proper breathing helps to oxygenate the blood and improve circulation.
What’s the proper way of breathing while doing ab exercises, then?
It is common for most people to feel like they can’t get enough air and need an extra boost from taking big breaths. This is something you’ll want to tone down once I teach you how to engage your abs properly, as well as take deep breaths without having any trouble whatsoever with that.
So how should the breathing go while performing core exercises?
When doing core exercises, taking deep breaths and focusing on inhaling and exhaling slowly are essential. This will help you engage your abs properly and make breathing easier.
Keep on reading, and we will give you a step-by-step guide on how to do this!
Making It Right
Now, you are ready to start learning the proper way of breathing while doing ab exercises! Here is a step-by-step guide:
1. Lay on your back, your knees bent, and your feet flat on the ground.
This is the first step that you need to take. You can either do this on a mat or the floor. Laying on your back will help you take deep breaths without any trouble.
2. Place your hands on your stomach and take a deep breath.
Next, place your hands on your stomach and take a deep breath. This is to ensure that you breathe from your diaphragm and not your chest. If you feel as if you’re struggling to breathe, it means that you are probably breathing from your chest and not your diaphragm.
Put your hands on your stomach and feel that you’re breathing through the diaphragm and three-dimensionally. This is how you should always be breathing, but many of us don’t do it.
3. Flatten the lower back
Make sure your lower back is flattened into the ground. By doing so, you are now engaging the core. You should not be able to slide your hand through the lower back tunnel. Consequently, you are experiencing three-dimensional breathing.
4. Do the Tabletop or Dead Bug Position
Bring yourself to a tabletop position or the dead bug position. This is where your hips and shoulders are at a 90-degree angle and vertical with your arms.
Your back should be flat against the floor, and you should be doing dimensional breathing. This can be a great position to help you learn how to engage your abs properly, but it might be getting challenging.
You can then do some advanced versions by extending just your arms or just your legs or both arms opposite, same sides. You can try a few different things, and whenever you move the limb, you can pause there and fully breathe. Do a full inhale and a full exhalation before coming back.
5. Do the Hollow Hold
The hollow hold is the next progression from the tabletop or the dead bug position. This position is harder to do, and it’s going to require some strength.
Extend your arms overhead and your legs straight from the tabletop or dead bug position. Then, you’re going to slowly lift your head, shoulders, and legs off the ground, keeping your lower back pressed against the floor.
Can you still breathe? You should still be able to breathe, but it might be a little more complicated. You want to focus on taking deep breaths and exhaling all the way out.
Hold this position for a few seconds, then slowly lower yourself back to the ground.
You can hold this position for 10-30 seconds or as long as possible. If this is too difficult, you can try the modified version, where you keep your knees bent.
Benefits of Proper Breathing Technique While doing Ab exercises
By now, you know the proper way of breathing while doing ab exercises. But do you know the benefits? Here are some of the benefits of proper breathing techniques while doing ab exercises:
It helps you engage your abs properly.
When you take deep breaths and exhale fully, it helps you engage your abs properly. This is because the diaphragm contracts and puts pressure on the abdominal cavity, which in turn activates the abs.
It helps you breathe more efficiently.
Proper breathing technique also helps you breathe more efficiently. When you breathe properly, you get more oxygen into your body, and this helps improve your overall cardiovascular health.
It helps reduce stress.
When you are stressed, your body tends to hold its breath. This can lead to tension in the body and pain. But when you breathe properly, it helps to relax the body and mind, which can reduce stress.
It helps you focus on your exercises.
When you are doing proper breathing, it helps you focus on your exercises. This is because you are taking in more oxygen, which helps improve your overall cardiovascular health. It also helps relax the body and mind, which can reduce stress. When you are relaxed and focused, you can perform your exercises better.
It helps improve your posture and prevent injuries
Doing proper breathing exercises for ab exercises can improve your posture and prevent injuries. This is because when you engage your abs properly, it helps to stabilize your spine and keeps you from slouching. Good posture helps reduce back pain and can help improve your overall health.
Furthermore, proper breathing helps improve your overall posture and prevents you from putting unnecessary strain on your body.
It can help improve your overall health.
When you do proper breathing techniques while doing ab exercises, it can help improve your overall health. This is because proper breathing helps improve your cardiovascular health, helps reduce stress, helps improve your posture, and can help prevent injuries. All of these things can lead to a healthier you.
Frequently Asked Questions on Proper Breathing Techniques
How do I ensure that I am breathing properly when doing ab exercises?
There are a few things you can do to make sure you are breathing correctly when doing ab exercises:
- Focus on exhaling as you perform the exercise. This will help to engage your core muscles and give you more stability.
- Try to breathe from your diaphragm instead of your chest. This will help prevent your body from tensing up and allow you to get more oxygen into your system.
- Make sure to relax your jaw and shoulders as you breathe, which will help reduce tension in your upper body.
If you can keep these things in mind, you should be able to breathe properly while doing ab exercises.
What are some common mistakes people make when breathing during ab exercises?
Some of the most common mistakes people make when breathing during ab exercises include holding their breath, breathing too shallowly, and breathing from their chest instead of their diaphragm.
Holding your breath can cause you to feel lightheaded and dizzy, making your muscles work harder than they need to.
Moreover, breathing too shallowly can prevent you from getting enough oxygen into your system.
And breathing from your chest instead of your diaphragm can lead to tension and fatigue.
To avoid these mistakes, focus on exhaling as you perform the exercise, breath from your diaphragm instead of your chest, and relax your jaw and shoulders as you breathe. Additionally, focus on proper breathing techniques during ab exercises to achieve the best results.
If you can avoid these mistakes, you should be able to breathe properly while doing ab exercises.
What should I do if I feel lightheaded or dizzy while doing ab exercises?
If you feel lightheaded or dizzy while doing ab exercises, you should stop and take a few deep breaths. This will help get more oxygen into your system and eliminate the feeling of lightheadedness or dizziness. If the problem persists, try drinking water or resting for a few minutes before continuing your workout. Remember that it’s always better to be safe than sorry, so if you’re not feeling well, stop what you’re doing and take a break.
How can I tell if I am breathing from my chest or diaphragm?
One way to tell if you are breathing from your chest or diaphragm is to place your hand on your stomach. If you feel your stomach rise and fall as you breathe, then you are breathing from your diaphragm. However, if you feel your chest rising and falling, you are most likely breathing from your chest instead of your diaphragm.
Additionally, proper breathing techniques should involve exhaling as you perform the exercise. This will help to engage your core muscles and give you more stability. If you can remember these things, you should be able to breathe properly while doing ab exercises.
What are some common mistakes people make when breathing during ab exercises?
One of the most common mistakes people make when breathing during ab exercises is holding their breath. This can cause you to feel lightheaded and dizzy and make your muscles work harder than they need to.
Another mistake is breathing too shallowly, which can prevent you from getting enough oxygen into your system.
Finally, people often breathe from their chest instead of their diaphragm, leading to tension and fatigue. If you can avoid these mistakes, you should be able to breathe properly during ab exercises.
Why is proper breathing so important when doing ab exercises?
Proper breathing is important when doing ab exercises because it helps to engage your core muscles and give you more stability. Also, proper breathing helps prevent your body from tensing up and will allow you to get more oxygen into your system. Finally, adequate breathing helps reduce tension in your upper body, leading to better results from your ab exercises. If you can keep these things in mind, you should be able to breathe properly while doing ab exercises.
So there you have it!
Proper breathing technique is important not just while doing ab exercises, but for your overall health.
Remember to take deep breaths and exhale fully to help improve your ab workout and health. Make sure that you are breathing from your diaphragm and not your chest. And if you find yourself getting lightheaded or dizzy, make sure to take a break and relax. With proper breathing techniques, you’ll be on your way to better ab exercises and overall health in no time!