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How to get a flat tummy if you have torn muscles in your abdomen

2012-04-05   Views:3

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It can be difficult to sit idle while recovering from an injury, but when it comes to torn abdominal muscles, rest is the best thing for you. Your core muscles, of which your abdomen is a major part, are essential to many of your body's basic movemen

How to get a flat tummy if you have torn muscles in your abdomen

It can be difficult to sit idle while recovering from an injury, but when it comes to torn abdominal muscles, rest is the best thing for you. Your core muscles, of which your abdomen is a major part, are essential to many of your body's basic movements, particularly when it comes to exercising. You'll find that jogging and even trying to walk briskly can be very painful with a torn abdominal muscle. It's possible to continue working out with abdominal muscle tears and strains, but you'll need to modify your workout approach significantly, and avoid any exercises that directly isolate the injured muscles.

Skill level:Easy

Instructions

1 Visit your doctor before you work out with a torn abdominal muscle, and ask questions about the type of exercises you can do with the injury. Your doctor will likely prescribe large doses of rest but depending on the extent and specific location of your injury, she might suggest specific exercises you can perform without hindering your healing process.

2 Determine which types of movement you can do without causing pain or discomfort in your injured muscle. Healing from an abdominal tear is not the time to push past pain for the sake of working out, so figure out which movements you can do pain-free, and avoid all others as much as you possibly can.

3 Exercise according to your doctor's advice and to the movements you can perform free of pain. You'll likely be able to isolate muscle groups that aren't near your core such as your arms and some leg muscles, but keeping a flat tummy while nursing a torn abdominal muscle will require more of an emphasis on cardiovascular exercise. Perform those cardio exercises that don't cause pain; if you can walk or jog, do so lightly, or consider a stationary bike, if you're able to ride without pain.

4 Focus on the types of foods you're putting into your body while injured, sticking to healthy choices such as lean cuts of meat, low-fat sources of protein, whole grains and ample amounts of fruits and vegetables. Since you won't likely be able to keep up a real intense cardiovascular regimen, particularly in the early stages of your healing process, food intake becomes more important than ever. Maintaining a flat tummy is all about burning more calories than you consume, so during this time, when you should be resting more than usual, avoid adding unnecessary calories and unhealthy foods to your diet.

Tips and warnings

You can help reduce the risk of torn abdominal muscles in the first place by making sure you stretch out properly before performing workouts that isolate your core muscles. Full-body stretches, such as extending your hands to the sky, arching your back and stretching upward, are one way to loosen your abdominal muscles before exercise. Another key to reducing the risk of injury is to avoid overdoing it while working out. Listen to your body, and don't continue core exercises well past the point of muscle pain.

Performing exercises that isolate a torn abdominal muscle, or even the area surrounding it, can cause undue strain on the supporting muscles in that general area and can also increase the amount of time it takes for your muscle tear to heal. If you must work out while nursing a torn abdominal muscle, do so carefully, taking care to avoid putting direct strain on the muscle itself.

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