Top 5 of the best exercises for working abs
Achieving a sculpted abdomen is one of the most desired purposes in the fitness world. The problem arises, many times, when we do not find a training routine suited to our objectives and we get frustrated in the middle of the process. If what we want is to obtain a flat and marked belly, we must create a solid base that allows us to visualize the results in our abdominals more easily.
The famous "Six-Pack" requires effective training and constant. The correct way to achieve this is by working on the definition and muscle growth of the area, as well as the muscle groups attached to it. Contrary to the belief of many, it is not necessary to perform an arduous routine for a long time. The ideal is to perform exercises to focus our effort on the abdominal area, "less is more". Following a proper plan of training and nutrition, we will achieve the desired belly, and what is better, keep the abdomen visible in less demanding moments.
To begin, we recommend training the abdominal area for three days by week. Motivation is a key element in this process, therefore, Fitness in Women encourages you to combine in this routine this Top 5 abdominal exercises and tell us how you evolve throughout the process.
CRUNCH IN PULLEY
Anchor a rope to the pulley and place it at the highest point of the machine. Then, kneel in front of the pulley and hold the rope with each hand at the height of the ears.
Tilt the upper body down and inwards, as if you were looking for your own belly button! Try to concentrate your effort on the abdomen. Exhale gradually during the lowering of the trunk and you will notice a greater pressure in the area.
If you do not have a pulley, you can opt for a "Crunch without a pulley".
3 sets of 20 reps
You can hang yourself from a fixed bar or lie down on a bench tilted to about 20 degrees.
Lift your legs, with your knees bent, as high as you can and back down to the starting position . In the execution phase, try to exhale progressively to achieve a greater focus of the exercise.
If the exercise is too light, you can add difficulty by stretching the legs or slowing down the execution of the process.
4 series of 18 repetitions
Lie on the ground with legs extended and feet slightly raised, placing hands at the sides of the head for comfort.
First, bend the right knee at the same time We try to touch the knee with the opposite elbow. At this point you will be rotating the upper left part of the body to be able to execute the exercise. And second, you will have to repeat the same process with the opposite knee and elbow.
If you want to try an exercise in which the implication is greater, you can try to make the "mountain climbers".Once this position is achieved, it rotates continuously from right to left, taking the strength of the abdominals from one side to the other.
If what you want is to increase the difficulty of the exercise, you can use weight supplements such as discs or dumbbells; holding them with your hands.
3 series of 18 repetitions
Stand looking at the ground, and place the elbows below the shoulders, these should be at an angle of approximately 90 degrees. Next, lift the hip until it is aligned with the body. Be careful not to arch the lumbar area!
Hold the body weight under the position explained above doing inhalations and progressive exhalations. It is important to do it correctly to concentrate the impulse of the exhalation in the abdomen.
You can add difficulty to the exercise by varying the position. You can stretch the left hand together with the opposite leg at the same time.
6 series of 20 seconds
To finish this article it is important remember that to have a pronounced abs is not enough with just a good training. It is essential to take care of food and sleep properly in a constant way. If you are one of those who are anxious to see the squares, we recommend that you focus your efforts on the diet and on a complete workout that allows you to burn the fat that covers the abdomen. You can learn more about nutrition and training on the Fitness in Women website.
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