With these simple exercises, you can work your abs to show off a more toned and defined belly. Mind you, make sure you are consistent in your practice.
Who would not like to show off well-marked abs and a flat stomach? Although many of us are not fans of the abdominal series, we must know that they serve to tone and mark a somewhat “complicated” area of the body.
Therefore, to show off the figure we so desire, it is worth investing the effort in this variety of exercises. Here we share the best routines to enter the house or the gym. Put them into practice!
Ab series to add to your weekly exercise
The goal is to do at least 3 sit-ups every week, always leaving a day of rest between each routine, in order for the muscles to recover properly.
Otherwise, you will saturate the area and not achieve the desired effect. Among the abdominal exercises that you cannot miss we find:
1. Crunch
It is one of the best for sculpting the belly and can be practiced at home without problems since it is simple to execute.
- To do this, lie on your back and bend your knees.
- Rest the soles of your feet on the ground and spread them apart at the hip-width.
- Interlace the fingers and put them behind the ears. Another option may be to put your arms on your chest.
Crunch crunches do not detach the lower back from the mat. Raise your torso a little while exhaling the air and when you go down inhale.
There are different variables of this exercise, such as crossing one knee over the other, and, instead of lifting the body forward, it is brought up to the bent leg (then it is changed to the other side).
Perform 7 sets of 10 repetitions each.
2. Vertical scissors
It is a type of exercise where strange as it may seem, the abs work even if they remain "still."
- You simply lie on your back on the mat and stretch your legs.
- You can put your hands on your thighs to make it easier for you.
- Raise and lower your legs, without bending them, like a pair of scissors.
This exercise is used to work various muscles: frontal, oblique, and abductor. They also act on the hamstrings, quads, and glutes.
Perform 5 sets of 10 repetitions each.
3. Bicycle
These abs are very simple and help you get a more marked belly. Plus, they're great for improving coordination.
- To perform this exercise you must lie on your back, stretch your legs and bring your hands to your ears.
- Bend the right knee and guide it to the abdomen at the same time that you lift the torso and bring the left elbow to the leg.
- The left leg remains stretched. Body movement is diagonal.
- Lower the right leg and do the same with the left so that it is touched with the right elbow.
4. Climbers (mountain climbers)
In the translation it means “mountain climber” and basically that is the movement that you will carry out. These abdominals allow you to exercise various muscle groups and burn quite a few calories (more than the other series).
- Rest your hands and toes on the floor. The body is crouched and the back is semi-curved.
- Bring your right knee to your chest (as if you were climbing) and return to the starting position to make room for your left leg.
- The idea is to alternate knee push-ups as quickly as possible, without bending your arms.
5. Front plate
Another of the abdominal exercises that seem strange to us because the belly does not make any movement. The front plank is widely used in yoga and pilates and is very good for increased abdominal strength. The goal is to resist the longest amount of time in the same position.
- Lie face down on the mat. It supports the hands, the forearms, and the balls of the feet.
- Raise your body and stay as straight as possible (your torso and legs should be aligned with the ground).
- With this exercise, you will work all the muscles, not just the abs.
- Try to hold for a minute, rest for 30 seconds, and then do another set of 60 seconds.
6. Crossfit crunches
An exercise that serves to strengthen muscle mass and at the same time gain bodily functionality.
- Roll onto your back, flex your legs so that the soles of your feet touch each other and your knees "look" out to the sides. Put your arms behind your head.
- Raise the trunk and touch the balls of your feet with your hands.
- Once you have understood the technique well you can make the series more difficult: use a weight that you will carry between both hands from behind your head until you rest on the ground with your feet.
- Do 4 sets of 15 repetitions each.
It is one of the most complete abs that exist and, therefore, it can not be missing in your exercise routine to get a defined abdomen.
- To start you can not use weight, but then we recommend that you add it (it can be a disk, a dumbbell, a kettlebell, or a bottle filled with sand).
- Sit with your legs slightly bent and your torso slightly back.
- Take your heels off the floor and take the weight with both hands.
- Carry the weight from one side to the other of the body, while doing full force with the abdominals.
Are you trying to tone your abdomen? Remember to complement the previous exercises with a cardiovascular training routine.
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