The abdomen is one of the parts most worked by both men and women, in gyms, although it is not necessary to attend one to exercise them, it can also be done at home, with a couple of materials, or perhaps by going to the machines that today have many parks in cosmopolitan cities, which are open to the public and are free of charge.
The abdomen if you do not work or do not have good genetics, has no tone, and tends to flaccidity, sometimes the weight causes the dreaded love handles that can only be removed, accompanying them with a balanced and healthy diet. It is good to work the abdomen area, because a flat stomach always gives a better image both with clothes and when wearing it in a swimsuit or underwear. In addition, when exercising the abdomen, other parts of the body come into operation such as the back, lumbar, legs, and all this will help us maintain a good physical shape, facilitating day-to-day tasks, having more resistance.
You can start an exercise routine for about 15 minutes a day, three times a week, to work the flat abdomen. Always remember to warm up, with stretching, to avoid damage or future injuries.
Burpees
One of the ways in which you can also work the abdomen, in performing burpees, is an anaerobic cardio exercise, in which resistance is mainly worked, but also coordination and balance, because it hardly has breaks. It is divided into four movements, in which the whole body is exercised.
- First, you can start standing or already squatting, crouching on the ground, in a takeoff position, you must keep your hands glued to the ground and your head in an upright pose.
- Second, move both legs a little backwards, and immediately after, do a push-up.
- Third, we put the legs and feet together, and once joined it returns to the initial position.
- Fourth, we get up from the ground, making a small jump in the air, helping ourselves with our hands extended upwards, as an impulse, while bending our knees, to finish by clapping our hands.
This exercise can be performed for one minute, repeating it about 30 or 40 times.
Abs with Leg Lift
On the floor, in a Roman chair or on parallel bars, any of the three serves us, to perform this exercise. Stand on your back, with your back fully on the floor, bring your legs together and keep them straight. Raise your legs up, try to keep your knees extended, and your feet together, you should lift them as much as you can. You should try to hold a few seconds in that position, while contracting the abdomen, and then start lowering them little by little. You always have to keep your abs contracted, during exercise.
You can repeat this exercise for one minute.
Crunches with flexed leg lifts
Take a mat or mat, and lie on the floor, looking up, with your back well attached to the floor, as well as your hands on the sides of your body, also well sealed to the floor. Lift your legs and keep them together, both ankles should match, as well as the calves, but this time keep your legs bent in the air. Start from flexion and see extending your legs, and so on. The important thing is to hold your legs up, without the help of your hands. Remember to contract the abdomen, while flexing and stretching your legs. Your face should always face upwards, to the ceiling, keeping your neck straight, to avoid damage or injury.
You can perform this exercise in 2 or 3 sets of 10 to 12 repetitions each.
Leg lift with ball. Type 1
Stand on the floor, looking up, with your body and head firmly glued to the floor, always looking at the ceiling. Keep your arms extended to the sides of your body, also glued to the floor. Put between your legs a ball of any type, soccer, medicinal, the one you prefer, and hold it with your feet and ankles, to prevent it from falling. Start from the ground with your legs extended, and while you grab the ball and contract the abdomen, you always raise your legs straight, upwards, until they form a 90-degree angle with your trunk, hold there for a second, and lower them little by little.
You can repeat the exercise in 3 sets of 12 repetitions each
Leg lift with ball. Type 2.
Lying on the floor, face up, with your body on the ground, arms glued to your sides, and palms facing up, just like the view. Place the ball back between your feet, exerting pressure with your ankles, to prevent it from falling. Keep your legs extended and from the ground, raise them upwards. Once in that position hold a few seconds and take your body off the ground, trying to touch with the tips of your fingers, your feet, depending on your flexibility, you can touch a part of the leg, ankles or even the tips of the feet. Then lower your legs slowly, as well as the rest of the body, which rests on the mat.
You can perform the exercise in 2 sets of 8 times each.
Climbing on the ground
On the floor or a mat, rest the tips of the feet, and the palms of the hands on it, keeping the body elevated supported on them. You must maintain a straight position, from head to toe. Start flexing one leg, and bring it to the height of your hip, and lower it to its previous position, do the same with the other leg. You see alternating legs during exercise.
You can do this exercise in 3 sets of 5 repetitions each house.
Crossed abdominals.
Take a mat and stand on top of it. Keep your body flexed, as if you were sitting, but supporting only your hips and buttocks. Put your hands behind your head, contract your abdomen, and keeping one leg extended in the air, keep the other flexed. You must touch one of your elbows with the opposite knee, that is, if you start with the right elbow, you must touch the left knee, while the right leg remains suspended in the air in a straight line. After doing it with one elbow, switch to the other. You should not take your hands off your head, or use your arms as an aid.
You can perform the exercise, in 2 sets of 10 repetitions each.
Abdominals with ball.
Take a large rubber ball and sit on it, trying to keep your balance, keeping your legs slightly apart, and putting some pressure against the ground. Place your hands in the form of a cross on your chest, and try to fix a point in front that will be the one you look at during the abdominals. Throw your back and with your body straight, supporting your lumbar area on the ball, join the position of the beginning, that is, you start sitting and lie down, from there you perform the abdominals. Try not to take your arms off your body, to help boost your body.
You can perform this exercise in 3 sets of 8 repetitions each
Squats with built-in jumping.
Stand with your back rested and your head upright, and then bend your legs, bending your knees, pulling your buttocks out and clasping your hands together, and quickly from that position, jump, stretching your whole body, as if you were a feather, helping you with your arms, to jump as high as possible. There are three steps, standing, squatting and standing again. It should be a fast and dynamic exercise.
You can do it in 2 0 3 sets of 6 repetitions each.
Jumping jacks
Stand with your legs straight together, your arms glued to your sides, your back straight and your head erect facing a point in front. Start the exercise, taking a small jump while opening your legs and raising your arms above your head, stretching your trunk. The movement should be continuous, you open legs with arms up, close legs with arms down. When you raise your arms, you can clasp your hands together, or slap in the air, to motivate yourself to continue with the exercise.
You can perform the exercise in 2 sets of 15 repetitions each.
Abs on bar
Hang from the bar of an exercise machine in the gym or one that you find in the sports area of a park in your city. Keep your body extended, gripping the bar tightly and leaving your body deadweight. Start by bending your knees and bending your legs, trying to touch your abdomen with them, and holding a few seconds in that position and then leaving them extended and in the air again. You can try that once your knees are bent, you stretch your legs in the air, forming a 90º angle with your trunk, and then lower them little by little and leave your body totally straight.
You can perform the exercise in 2 or 3 sets of 8 repetitions each.