- exercises for the abdominals are the best way to get a flat abdomen! Were you hoping for a more comfortable way? Yes, of course, i is fine massages, are fine herbal teas but it is useless to tell stories: to have a flat and toned stomach, you have to do esercizi abdominal!
For many, a flat stomach is an aesthetic requirement and they only train to show off a turtle abs at the beach. But have toned abdominal muscles it is, first of all, a need related to your health because they act as one anatomical and natural belt fixing the pelvis, stabilizes the stance and holds i visceri.
The circuit we propose is made up of Best exercises for sculpted abs: the pendulum exercise, the knee-to-chest crunch, the straight leg crunch and the bicycle crunch. This workout will help you tone both lower abdominals, both obliques and upper abdominals.
So, from tomorrow, swear that you will try our circuit for at least 1 month every day, that you will get up half an hour earlier in the morning to perform them and you will carefully read our instructions to train in the right way!
Recommendations
- Exhale during the effort and bring the belly in.
- For all series, it is very important keep the spine close to the floor. If yours is very arched, you can place a small pillow under your back.
- When performing the crunch / knee to chest, do not contract the cervical area: it is the shoulders that come off the floor and not the head.
- When you do the straight leg crunch, do not go down too far with your legs.
- Number of repetitions: the number indicated on the circuit is for an average trained person. If you have a flabby stomach and you have not done sit-ups for a lifetime, better start from a lower number that is 10, 10, 5 and 10 and repeat the circuit 3 times. Then, after a week, progressively increases the number according to your progress.
- Remember, the important thing is consistency! If you can't do the circuit every morning, set 3 daily appointments and don't skip them.
Abdominal exercises: the flat stomach circuit
REEHUT Ankle Weight, Durable Wrist Weight (1 Pair) ... - Weight Sets Available: Sky Blue - 2 lbs (× 2). Dimension: 9,84 "x 3,94"
- High quality: Made of durable mercerized cotton, moisture wicking material ...
- Easy to use: The adjustable velcro closure ensures a personalized fit at the ankle, ...
1 - Exercise of the pendulum
Lying on your back, raise your legs to 90 degrees with your back flat on the floor and your arms outstretched. You can perform the exercise with straight legs (if you are trained) or bend your legs slightly.
Inhale and exhale bring the legs to the right keeping the stomach contracted inwards. Return to the starting position and repeat the same movement to the left.
Make 10 swings to the right + 10 to the left, alternating them.
TOMSHOO 5-in-1 Fitness Workout Set - AB Wheel... - ➡ AB WHEEL ROLLER STABLE: With longer handle tube and covered with anti-slip foam ...
- ➡ EXCELLENT PUSH-UP SUPPORT: Can be detached or mounted in seconds and won't slip ...
- ➡ PROTECTION MAT: Able to protect your knees from injury when rolling frontward and ...
2 - Abdominal Exercises: Knee-to-chest crunch
Lying on the floor or mat, legs straight and arms behind, inhale and, exhaling, bring your knees towards your chest and lift your shoulders off the ground, bringing your arms towards your knees.
POWER GUIDANCE abdominal fitness mats ... - ✅ Superior Quality - Aerodynamic dual-color design, made of PVC leather and high-performance foam ...
- ✅ Full range of motion: The Power Guide abdominal mat is designed to offer a ...
- ✅ Safe, lightweight and portable - can be taken anywhere with you; remains stationary and does not slip or ...
3 - Abdominal exercises: straight leg crunch
Still lying on the ground, raise your legs to 90 degrees, keeping your arms along your body. If you want, you can open your arms slightly to facilitate the execution.
Breathe in and, exhaling, bring your legs straight down to the ground, holding the belly in and being careful of do not arch your back.
This exercise should be done slowly in order to do it well.
Waxo - Anti-Burst Fitness Ball 65 cm - Ebook ... - ⚡ TRAINING | The best tool to improve Strength, Flexibility, Balance and Posture ....
- ? QUALITY AND ANTI-BURST MATERIAL | The quality of the PVC, the double thickness and the material ...
- ? PREGNANCY AND POSTURE | Excellent to use during pregnancy or as a seat at home or in ...
4 - Abdominal exercises: bicycle crunch
In the supine position, bring your hands behind your head with your elbows open. Inhale and lift your legs and shoulders off the ground being careful not to let the belly come out.
Exhale and bring your left leg towards your right elbow while doing a chest twist. He repeats the exercise on the other side and continues the execution by alternating legs.
Important: keep your elbows always open, remember to always keep your lower back on the ground and rest your head on your hands without straining your neck to avoid neck pain.
adidas Training Mat - The adidas training mat offers 10mm responsive cushioning for comfort and a ...
- Closed cell technology helps reduce moisture absorption, making it easier to wash and ...
- Designed with stitched fabric edges, the mat itself is very durable and capable of ...
Did you like our article? Share it on Pinterest
Learn more about this topic
- Abs: what they are, anatomy, how to train them, the best exercises and training programs to have a flat stomach
- Swollen belly: tips and exercises to defeat it
- Core stability: what it is, benefits, how to train and the best exercises to have a flat stomach
- Abdominal fat: what it is, causes, risks and how to dispose of it
- Tips and exercises for a flat stomach
- Abdominal diastasis: what it is, causes, symptoms, diagnosis, treatment, when to resort to surgical treatments, prevention
- Abdominal exercises: the complete program for men
- Abdomen anatomy: discover all abdominal muscles, their function and how to train them
- Abdominal vacuum, better than 100 crunches for a flat stomach!
- Crunch: how to do it, variations and the challenge crunch to get abs drawn in 30 days
- Abs exercises: the mistakes to avoid
- Abdominal on the chair: exercises to have a flat stomach
- Abs: Learn to recognize them and take the assessment test
- 100-day fitness challenge: 30 minutes of daily training
- Flat stomach after childbirth: 2 exercises to get it back as before
- 5 exercises for abs and buttocks
- Fitness in your home: abs
