The perfect abs has received a new reading: now we are striving not for cubes, but a strip that vertically divides the muscles of the abs. In general, see how it looks like in Emily Ratajkowski. Yes, now everyone wants such abs. The term “ab crack,” a vertical stripe or abdominal crack, has long been used on the Internet thanks to Instagram, where everyone’s coveted body ideals are promoted. But it’s important to note that, like the thigh gap, vertical streaking is largely unattainable and makes healthy women feel inferior. Model and actress Emily Ratajkowski, who recently became a mom, pushed this trend strongly by posting tons of photos of her body in a bikini on Instagram, highlighting the clear vertical line between her abdominal muscles (hence ab crack).
Can everyone become the owner of “Ab crack”?
Should we aim for an abdominal fracture? In short, no. It’s just the result of genetics, a lot of work, and a very strict diet. All three of these components must be present to successfully achieve an abdominal fracture. The fact is that even if you train like crazy and eat exceptionally healthy foods, you will not be able to achieve the same result as Emily Ratajkowski if you have a different, genetically dictated body type. Women who have given birth need to be especially careful in wanting to achieve such a result, since the line passing through the center of the rectus abdominis muscles may indicate diastasis – a condition when a discrepancy, “failure” appears between the rectus abdominis muscles, along the central line. Abdominal exercises, squats, or core lifts can actually make this condition worse. Instead of paying attention to such trends, we should eat healthy and exercise regularly. If it sounds too simple, then believe me – it is. As Mike Pollan says: “Eat food. Not too much. Mostly vegetable. ” While social media has a lot to answer, especially idealizing specific body types that are impossible to achieve for most women, it’s important to remember that we shouldn’t follow them, and most certainly shouldn’t demean or criticize Ratajkowski’s body. Instead, we must accept our gorgeous bodies, their shapes and sizes, and be realistic about our fitness, body and health goals.
What abdominal exercises can you do?
Try these three exercises to tone your abdominal muscles and strengthen your core. They were designed to target all three abdominal muscles: rectus, oblique and transverse.
Exercise 1: swing arms and legs in opposite directions
Get on all fours and extend one arm forward, and extend the opposite leg back.
While inhaling, simultaneously extend your arm and leg in opposite directions as far as balance allows.
As you exhale, return your arm and leg to their original position.
Do 10 repetitions on each side.
Hint: the slower you move, the harder and more effective this exercise is.
Exercise 2: side bending
Sit on your side with your upper leg forward and your hand under your shoulder. Shift your body weight onto your supporting arm.
As you inhale, straighten your legs and raise your hips, extend your upper hand over your head. In this position, the body should resemble an arc.
As you exhale, return to the starting position.
Do 10 repetitions on each side.
Hint: When going into a slope, strive to raise your hips as high as possible and reach your arm as far as possible.
Exercise 3: high and low boat
Sit with your knees bent and raised and your torso tilted back at a 45-degree angle. Stretch your arms out to the sides.
Straighten and lift your legs off the mat to make the exercise harder.
As you inhale, lower your torso and legs to the floor in a controlled manner.
As you exhale, return to the starting position.
Do 10 reps.
Hint: bending your knees will make the exercise easier, while straightening your knees will make it harder. Remember to breathe!
