Dreams of eliminating the belly and finally have a flat stomach? There is nothing better than the circuit for the abs. 9 exercises that will allow you to train better every muscle of the abdominal muscles, starting to thin out your belly. Of course, without a healthy diet, and a healthy lifestyle, the only abdominal exercises are not enough. But they are a first step to a more toned and slimmer figure abdomen. Besides having, abdominal trained is very useful for preventing low back pain and improve posture and balance.
The circuit that proposes consists of 9 different exercises, that will help you sculpt every area of your abs: knee crunches, ball crunches, leg raises, cycling cross crunches, flutter kicks, heel touches, plank, Superman and vacuum. A training program that will allow you to fully train your abs and which can be done at any place and time. At home or at the park on a sunny day: you just need a mat on which to lie down to start sculpting your abs. Each exercise will focus on one of several abdominal groups.
Abdominal: What muscles are made?
This circuit is designed to work the large muscles that make up the lap belt:
- The rectus abdominis is the front wall of your abdominal muscles and is the area where the famous forms “turtle”.
- The oblique, however, are those muscles which are mainly used in the twisting of the torso. Train them will take you to slim the figure.
- The transverses muscle is one of the large muscles that help to form the abdominal wall. Among these is the one placed more internally: part from the rear area of the bust and plays horizontally throughout the abdomen. Its contraction contributes to breathing, lowering the ribs. It also performs the stabilization function of the spine. A muscle that you exercise especially in these breathing exercises for the abdominals and the typical movements of squats and deadlifts.
Warning: The exercises are not very complex, but it is important to run them in correctly and avoid mistakes in order to function and do not create muscle discomfort. For this you might get followed by a personal trainer who can show you the proper execution of these simple exercises for abdominal.
Training for the rectus abdominis
This exercise involved, unless variations, mainly the rectus abdominis. The starting position sees you lying on the floor with legs raised and knees bent at 90°. It is important that your legs remain still during the entire year, so you could even use a shelf on which to place them to simplify it. From this position, performs a bending of the column, so that it detaches only the upper back, while the lower part will remain in contact with the floor. Remember to inspire in the descent phase and exhale when you flex the column. Do 30 repetitions for this first exercise of the circuit for the abdominals.
In this exercise, your abs are working isometrically to stabilize the movement of the legs. Lie supine on the mat, arms along the body and legs outstretched. Flex your hips completely, raising the lower limbs from the ground. Try not to bend the knees and the spine, and then returns to the starting position. For this exercise, the repetitions will be 20.
In this exercise are mostly the lower abs to be involved. Lying on his back on the ground, with the head and legs slightly raised. Move up and down the lower limbs alternately, keeping your arms at your sides, being careful not to lift the lower back. In this case, the repetitions will be 30.
Exercise that takes place in an isometric, involving the rectus abdominis. Elbows on the floor and legs straight with your feet to Toes. Lift your hips, keeping your back straight and parallel to the floor. Contract your abs and buttocks, pulling in your tummy. Hold this position for one minute.
Exercise that involves the lumbar area, abdominals, buttocks and flexors. Lie down in a prone position with their arms outstretched in front of the head and the palms facing down, and legs outstretched. By contracting the buttocks and lower back, he lifts off the ground the legs and upper body. Stay in this position for two seconds and then returns to the ground. Repeat the exercise 20 times.
You may also like to read another article on MenHealthCare: Push-ups: Increase your pushups
Training for the obliques
Perfect for training the obliques. From the classic position of the crunch, rests his left leg on the right, which remains resting on the ground. As you lift your torso, go to touch your right elbow left knee. Repeat 15 times and then switch side. So right leg resting on the left and right elbow touches your right knee. Repeat the exercise 15 times.
Cycling cross crunches
One of the best exercises regarding abdominal training. The obliques are greatly stressed. Lie on the floor with his back very close to the ground and his hands behind his head. It simulates the legs with the classic motion of pedaling on the exercise bike, approaching at the same time the right elbow to the left knee and vice versa. In this house, the repetitions will be 20. During the movement, especially with regard to twist, you have to be careful not to excessively stress the neck.
With this exercise we are trained both the oblique abdominal that the rectus abdominis. Lying supine, with legs bent and beautiful feet firmly on the ground, he raises his head slightly. Keep the rectus abdominis in isometric contraction and swings left and right going to touch with your fingers, if you can your heels. Repeat the exercise 20 times.
Training for the transverse
The transverse mode is a deep muscle, and then the only way to train it is through the exhalation. Put yourself in the supine position, and then lying on the ground with well fitting to the floor back and legs bent. It inspires deeply and then exhale forcefully bringing the belly button towards the spine. Practically while you breathe out you have to collect in the belly. For this exercise, the repetitions will be 15.