Beyond the routine of a gym or outdoor exercise, it is possible to exercise in the comfort of our home. The abdominals at home are easy to do and bring us many benefits.
Neither time nor distance to a gym should be excuses for not being fit. If you learn how to work your abs at home, you will have a very economical option at hand. Thus, without the stress of traffic or bad weather, these important muscles can be exercised.
The abdominal area supports the weight of the lower body train; It is also the area where the most fat accumulates. Exercising it helps maintain an upright and correct position, eliminates back pain and better protects the organs. In addition, it favors lung capacity and reduces constipation.
Discipline routines
We all want to have a defined torso, a flat stomach and a strong and toned abdomen. This can be accomplished with a simple but disciplined routine developed in the comfort of home; a mat and a towel to dry off will suffice.
Beyond training at home, we can not ignore some recommendations. First of all, hydration before and after each exercise routine is a must . In addition, it is necessary to wear comfortable clothes and allocate an exclusive space and time to work the abs at home.
On the other hand, the organization of training is also essential . The abs cannot be worked daily; There should be an average day for rest and muscle recovery.
How to work your abs at home
There are several routines that allow you to work your abs at home. The one that follows consists of three exercises that will alternate in series of 40 seconds with breaks of 20 seconds each. The work will last for seven minutes.
The first exercise begins face down and with the forearms close to the ground; the trunk should be elevated and the legs straight. The training consists of picking them up, bringing them to the chest and stretching them again. This movement is done alternately with each leg; it is the famous climber or mountain climbers .
In the same position, face down and with the legs stretched out and the trunk raised, we make 20 circles with one arm. They should be done slowly, while the other's forearm is still glued to the ground. The abdomen should be very tight; then we switch to the other arm.
The third exercise consists of lying face down with the forearms on the floor and the trunk raised. We bring the hip up to a 45 degree angle and stretch again . Ideally, place your feet on a piece of fabric for easy movement. It is a similar work to the climber mentioned before, but with both feet at the same time.
Trunk elevation
On a mat, we stand facing up, with our feet flat on the ground and our knees bent . With the hands behind the nape of the neck, we inhale and begin to raise the trunk; simultaneously, we bring an arm to the knee to touch it with our fingers.
The air is exhaled at the moment of elevation, while contracting the abdomen . We go down and change arms. For a correct execution of this routine, it is important not to completely take your back off the floor. Also, when returning to the starting position, we should not rest our heads on the ground.
Dumbbell Support
With our backs on the mat and our feet flat on the floor, we hold a dumbbell with both hands and extend our arms. We raise the trunk lightly and gently. The secret of this routine is to work slowly, inhaling when going up and exhaling when going down, to exert force on the abdominal area.
Non-moving or isometric abs
These abdominals are those that are performed through contractions . With your hands, knees, and feet on the floor, you should start the exercise. The hands are below the shoulders, the knees are aligned with the hips and the toes are on the floor.
Once located, we must raise our knees, keeping our hands and feet in place. After 30 seconds, we return to the starting position. Five repetitions should be done .
Hipopressive abs
These exercises are ideal for reducing waist size . Hypopressive abs improve body posture, slow aging, and help stretch your vertebrae .
To carry them out, we must stand with our legs open at the width of the hips; arms drop to either side of the body . Then we lift them up and stretch as far as we can, with a gentle forward tilt.
The next thing is to breathe in through the nose and exhale through the mouth until all the air is expelled from the lungs. Then, we contract the abdomen to the maximum for about 15 seconds.
With these recommendations, working your abs at home will be very easy . As a result, you will get a toned and strong abdomen , all thanks to this training, which you can perform in the comfort of your living room.
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