Who has never wished for a flat stomach? Many people aim to reveal a six-pack, both for purely aesthetic reasons and for health reasons. In fact, there are many studies that claim that burning belly fat improves blood circulation and therefore strengthens the heart. In this article we present 8 abs exercises divided into 4 different types that you can also do at home.
At the end, we’ll give you a series of infallible tips to get the best results. Let’s get started!
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The 8 best abs exercises at home (or wherever you want!)
Standing abs exercises (crunches)
Want to go beyond the classic mat? Standing crunches are a great way to tone your abdominal area and improve your posture.
Knee lifts
Stand up and, with your back straight and your abdomen tense, lift your knees as high as you can. You can repeat the exercise as many times as you like in 30-40 second intervals.
Knee and heel lift
Once the body is activated, come back to a straight posture and, starting with your left leg, lift your knee and touch it with your right arm. Then move your leg to the side and touch your heel with your right arm. Then repeat the process with the right leg.
Hypopressive abs exercises
You can’t miss the hypopressive crunches in your ab routine. Before you start, inhale and exhale 3 times calmly and, on the last exhalation, release all the air.
Hypopressive knee exercises
Kneel on the floor with your buttocks on your heels and your hands on your thighs. After releasing all the air, inhale again until you feel your back muscles and hold for 10 seconds.
Hypopressive abdominal crunches on your back
Lie on your back and raise your legs with your knees slightly bent. Press your knees with your hands and bring your chin to your chest. Release all the air and inhale until you feel your chest widen. Hold for 10 seconds.
Abs exercises for lower abdominals
The lower abdomen is the area that tends to accumulate the most fat and is therefore the most difficult to tone. Let’s take a look at a couple of localised exercises to achieve this.
Raise the hip
Lie on your back and raise your legs to a 90 degree angle. Tighten your abdomen and raise your hips with a lot of control.
Oblique and lower abdominals: elbow with knees
With this exercise, you will work the oblique abdominals as well as the lower abs. Lie on your back with your hands behind your neck and your elbows outstretched. Bend one knee and touch it to the opposite elbow. Alternate legs and elbows.
Abs exercises for upper abdominals
The upper abs are the area of the famous chocolate bar. With a good routine, it won’t take long to see results.
Crunch
The crunch is a classic. Lie on your back with your hands behind your neck and your knees slightly bent. Then raise your upper body by pushing on your upper abdominals. Your neck and the back of your neck must not feel any pressure.
Upper and oblique abdominals with the Russian twist
The Russian twist is a very complete exercise. Lie on your back and lift your torso with your arms stretched out in front of you. Then raise your legs to an almost sitting position. Keep your balance.
Other keys to the abdominal routine: nutrition and care
By now, you may be wondering how long it will take to get defined abs. The answer depends on a number of factors, including body fat. To get rid of the excess fat covering your muscles, you’ll need to burn more calories than you take in.
Our advice is to go for a to stick to a balanced and healthy eating plan. easy to maintain.
Finally, therapeutic exercises exercises contribute greatly to the acquisition of muscular endurance, strength, flexibility and agility. This will give you the right guidelines to practice abdominal exercises without overloading your muscles with inappropriate sporting practices.
Do you have any other questions? Don’t hesitate to contact us. See you soon!
