The best exercises to train the abs They can not only help you look more attractive, but they also provide benefits for your physical shape. And it is that, among many other things, they correct the posture and, as a consequence, prevent back pain. We tell you how to carry them out so that your physical well-being is more optimal.
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“To have an abdomen (or ‘six-pack’ as some call it) marked and defined, not only is it enough to train it, it requires an integral work of the musculature of the central area of the bodyvarying and combining both the dynamic exercises such as isometrics, training it with an adequate frequency, intensity and volume and, of course and not least, having a low fat percentage”, they detail from INUBA, fitness and wellness services company. Despite this explanation, training the abdomen goes beyond burning fat, as it also provides balance. In this way, we can carry out any activity in a more comfortable way. In another sense, toning the abdominals contributes to proper functioning of the intestinesthat is, it makes it easier for us to go to the bathroom and not suffer from constipation.
Leg raises, the ideal exercise to train the abs
With leg lift the lower abdominals are worked and, in addition, you can do it outdoors or at home. Put your mat on the floor or, if you prefer, you can train them hanging on a bar, although for this you will have to have more strength and control over your abdomen. To do the lift on the floor, you have to lie on your back, place your feet together and bend your knees slightly. Once you’re ready, start raising your legs vertically and then lower them slowly. If you are a beginner, you can do three sets of 12 repetitions.
The bicycle, the ideal exercise to train the abdominals
How are bicycle crunches executed? You will also have to stretch out on the floor, put hands behind neck and raise your legs. But this time not straight, but you will have to join your knees with your elbows. In other words, bring your right knee closer to your chest and touch it with your left elbow, alternate the abdominals bringing the other knee closer to the opposite elbow. To make it easier for you, you have to rotate your body while bringing both joints together. It is a very simple exercise that you can practice increasing the repetitions that you think are convenient.
The iron, the ideal exercise to train the abdominals
Can you do the typical iron where you have to hold out for a certain amount of time for it to be effective, or you can challenge yourself and make it a little more difficult. How? Looking down, stretch out your arms and rest your hands on the ground. Then do the same with your feet, but put them on the sliding discs. Then bring your legs, which have to be fully stretched, closer to your chest. With this exercise you will build muscle while burning abdominal fat.
The ‘crunch’, the ideal exercise to train the abdominals
If you decide to get up early to exercise, you can start with the ‘crunch’, since it is one of the most effective activities for a daily sports routine. All this despite the fact that it is the typical abdominal that everyone knows, what happens is that it is usually done wrong. To execute it correctly you have to place your hands on the nape of the neck with the elbows separated in such a way that they can be opened. Behind this flex your trunk while lifting both shoulders and head off the ground.
Touches to the heel, the ideal exercise to train the abdominals
to do the abdominal touch to the heel or heel touches, your starting position will be the following: lie down with your knees bent while you step on the ground with the sole of your shoe. Your feet should be about 60 centimeters apart and your arms should be extended. Once ready, bend your torso forward and turn your trunk to touch your heel. Do exactly the same with the left part of your body. This anaerobic exercise is perfect for working your lateral abdominal muscles.
Straight abdominals with twist, the ideal exercise to train the central area of the body
With this exercise you will work the oblique abs to get a flat stomach. But it is important to execute the movement slowly to control the strength of your abdomen. The goal is to bring one elbow to the opposite knee as you rotate your torso, not your neck.