Sheathing is an exercise that is unanimous in the fitness industry and yet few people really know its benefits. Do you also do some sheating at the end of the session just because you see others doing it? Or do you start out in sports and you read that it was a good exercise to have a flat stomach?
In this article I will come back to all forms of cladding (abdominal sheathing and back sheathing), exercises to recommend to train effectively and safely and a program proposal for your workouts.
What is the sheathing for?
This is the 1 st question to ask. Generally when you are doing weight training or fitness, I encourage you to know why you are doing this or that exercise: the muscles worked, its benefits, and how to make the right movement. In this way you can organize your training program on the week in an optimal way.
The cladding is a method of muscle building which consists in making a contraction of all the muscles of the trunk so as to simultaneously work the abdominals (right, transverse, oblique) and the back muscles (dorsal, lumbar, paravertebral muscles) . The glutes, the quads and the pectorals are also solicited but to a lesser extent.
Cladding is said to be the best exercise for losing belly fat and having abs. This is not wrong, it’s one of the best exercises but do not think either have chocolate bars while doing the board: you work mainly deep muscles (including the transverse abdomen). This helps strengthen the entire trunk.
The cladding can be static (example: the board) which is the most known form, but it can also be dynamic with the realization of movements. Dynamic sheathing is more difficult, but it offers additional work of mobility and joint stability, in addition to the stabilization endurance of traditional static sheathing.
For who ?
For everyone. Whether you are a woman or a man, the exercises will be the same. For the beginners I advise to privilege the static sheathing, and to confirmed sportsmen I propose to test the dynamic sheathing!
Benefits of a cladding session
✓ The solicited muscles are constantly contracted,
✓ You work several muscles at the same time,
✓ A very low risk of injury,
✓ It promotes good posture,
✓ Reduces back pain,
✓ Easily achievable by all,
✓ Does not require any equipment.
THE BEST CLADDING EXERCISES
Here are the main exercises I recommend to vary your cladding positions:
1 – The board
Stable cladding is the most classic and easy to use position. To be integrated in any sheathing program.
Variant: Swiss ball sheath
I put it in 1bis because it is a variation of the classic board. To make this active board, we add an element: the medicine ball. It’s the same position, but the unstable side of the swiss ball will increase the activity of the stabilizing muscles (abdominal and lumbar).
2 – The lateral sheath
The sideboard will come to solicit particularly oblique. Ideal to refine its size!
Tip: If you lean forward or backward, help your arm (in the air) to find balance.
3 – The bridge (back wrapping)
This is the benchmark exercise for backlining. It can run in motion as on the video (= dynamic sheathing), or by maintaining the position of the raised hip. You will also work well on the buttocks!
Variation: The bridge with swiss ball
We take our medicine ball but this time for a variant of the bridge. The position is more comfortable than on the ground I find. You can vary this exercise: the medicine ball at the back as in the video, or at the level of the legs.
To make a program of cladding , it’s very simple: repeat the 3 exercises proposed above, with or without medicine ball as you prefer, and alternate series. For example :
● 1 min of board
1 min of rest
● 45 sec of lateral sheathing right side
● 45 sec of lateral sheathing left side
1 min of rest
● 1 min of sheathing back with medicine ball
Follow the exercises in the form of circuit training if you only do that. For the end-of-session shim, do all these positions once, it will be good.
There are a multitude of other cladding exercises, it’s up to you to vary the positions and gradually increase the hold time to keep progressing.
30 days cladding challenge
This is a well-known challenge on the Internet: you need to do cladding every day for a month by performing the board in a given time, increasing the contraction time as and when. There are several variants of this challenge, some include other days of rest not, but basically you start by holding 20 seconds, and the 30th day you are supposed to enchainer 5 min board. You are free to make your own program.
My opinion: given that the risk of injury is almost zero, and that the muscles are not solicited too intensely, I think this type of program 30 day sheathing can not hurt and if it allows some ( e) To motivate oneself to get into the sport, then the bet is successful. Even if the daily sheathing does not pose a problem, I still recommend the challenge that includes days of rest
Result before after: do not expect big physical changes if this is the only effort you make during the month 😉 If you want to see a change if you have abdominal fat to burn, it will be necessary to associate with the challenge other physical exercises especially cardio training, and especially adopt a healthy diet.
Evaluate your level
The board is an exercise where it is interesting to test yourself regularly on its maximum. Here are some clues for you:
● Less than 30 seconds: Low level
● Between 30 seconds and 1 minute: Medium level
● Between 1 to 2 minutes: Good level
● More than 2 minutes: Excellent level
Take the test and see how long you are holding. FYI, the world record of cladding is more than 10 hours! It’s up to you 🙂