Perhaps many people in our social circle have defined the abdomen and we wonder, how do they do it? We look and you have six packages and we think it is almost impossible.
To get to that point it is necessary to practice exercises according to the area and above all, adequate nutrition, these are two important and irreplaceable components.
We have gathered the best exercises for abdominals, according to specialists it is recommended that you choose at least 3 exercises and you will have a rest period of 1 minute. It is recommended to perform 4 repetitions per day.
NOTE1: Always in each exercise, whether it is abdominal or not, you must contract the abdomen that will help you a lot.
NOTE2: YOU CAN do all the exercises with bands in fact it would be much better
Workouts For ABS
1. DEABUG FOR ABS
It seems difficult but arriving at the correct technique is a matter of practice, you will lie on the floor, extending your shoulders towards the ceiling and your legs bent at 90 degrees.
Then slowly you are going to extend and lower the left leg to the heel until you almost reach the floor and the right arm until your hand almost reaches the floor but above the head, both movements at the same time.
2. V-UP FOR ABS
You are going to lie down on the floor, then with your legs extended and your arms out to the sides, you are going to raise your upper body, your arms together with your legs, until you balance your tailbone. Think of your body forming a V, then lower your back down and that's it.
3. CIRCLES FOR ABS
In this exercise you will need a giant ball, if you do not have it at home you can do it and add it to your routine at the gym.
You are going to get on your knees and with your forearms you are going to lean on the ball and you are going to make circles, as big as you can.
4. CROSSED DEABUG FOR ABS
You must lie on the floor to start, face up and your hands will be to the sides, while your legs will be straight, then with your feet flexed you will join your left knee and your right hand but at the height of your hip. At that point you must force your leg and your hand must prevent that movement.
5. DOG / BIRD FOR ABS
In this case you can use an elastic band, remember that each one depending on the color has a different elasticity, but if you don't have one nearby, don't worry, you can do this exercise without the band. The starting position is on all fours, hands under the shoulders, also the knees under the hips and if you have a band you will have it around your feet.
With your torso not moving, you will extend your right arm forward and your left knee behind your body, then your right elbow and left knee under your torso to play.
6. ROTATION FOR ABS
To begin, you are going to sit on the floor and lean your upper body back. The legs bent at 90 degrees and the arms bent, the hands together but with the elbows open.
You are going to turn your torso to the right side keeping in mind that your right elbow should be out. Keeping the lower part of the body stable then you will return the movement but this time with the same indications towards the left side.
7. BEAST HOLD FOR ABS
The initial position should be face down leaning on the palms of the hands and the tips of the feet, worse with the knees bent and under the hips, contracting the abdomen as much as you can, you are going to raise one hand for a few seconds, remember to be careful, it is not necessary Raising your hand is only a way to make the exercise more difficult.
8. ANKLES FOR ABS
To start, you are going to place yourself on the floor on your back, with your knees bent and your hands at the height of your hips, try not to put pressure on your neck and you are going to lift
Your chest as much as you can and your right hand will go towards your right ankle, moving your torso a little and then returning the movement towards the left ankle in the same way.
9. BEAR FOR ABS
It is very simple but very effective, in a 4-legged position, with the shoulders at the wrists and the knees just below the hips. The head should be aligned with the tailbone, you will start the exercise by taking a step forward with the right hand and the left foot gently. Then the next step will be with the left hand and the right foot successively.
10. SIDE BEAR FOR ABS
In the same bear position (previous exercise) but this time you are not going to move forward, but to the right three steps, the objective of this exercise is that you should not let your feet and hands cross.
11. ROCK FOR ABS
You are going to sit on the floor or on a mat and your legs will be bent.
Then you are going to tighten the legs, clearly they should be together as in the previous video, and you will start the exercise by rolling the body backwards until the middle part of the back touches the ground. You will return the movement until you reach the initial part of the exercise.
12. KNEES TO CHEST FOR ABS
You will start by lying on your back, and you will raise your legs symmetrically but with your knees bent. You are going to press the lower part of your back against the floor or if you have a mat and finally bring your knees up to your chest lifting your hips off the floor.
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13. SIDE FOR ABS
One of my favorites for its simplicity and effectiveness is the lateral one, to start you will throw yourself to the ground and with your left forearm resting on the floor and your elbow below the shoulder (extended legs together), you will have to form a straight line with your body from head to toe, that would be the starting position and you will raise your right hand along with your hips towards the ceiling.
Then you will change to the other side, with the right forearm on the ground and raise the left arm.
EXERCISES FOR ABS !
These 13 exercises are very effective to have a defined abdomen, but remember that a consistent diet is essential, that is, goodbye to fast food, bread, fat, etc.
source and author: www.womenshealthmag.com