{"id":1792,"date":"2022-06-15T15:47:00","date_gmt":"2022-06-15T15:47:00","guid":{"rendered":"https:\/\/corestfitness.com\/blog\/training\/8-mejores-ejercicios-de-abdominales\/"},"modified":"2022-10-14T15:40:18","modified_gmt":"2022-10-14T15:40:18","slug":"8-best-abs-exercises","status":"publish","type":"post","link":"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/","title":{"rendered":"The 8 best abs exercises"},"content":{"rendered":"\n<p>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. <\/p>\n\n\n\n<p>At the end, we&#8217;ll give you a series of infallible tips to get the best results. Let&#8217;s get started!<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_53 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\">Tabla de contenidos<\/p>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#The_8_best_abs_exercises_at_home_or_wherever_you_want\" title=\"The 8 best abs exercises at home (or wherever you want!)\">The 8 best abs exercises at home (or wherever you want!)<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Standing_abs_exercises_crunches\" title=\"Standing abs exercises (crunches)\">Standing abs exercises (crunches)<\/a><ul class='ez-toc-list-level-4'><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Knee_lifts\" title=\"Knee lifts\">Knee lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Knee_and_heel_lift\" title=\"Knee and heel lift\">Knee and heel lift<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Hypopressive_abs_exercises\" title=\"Hypopressive abs exercises\">Hypopressive abs exercises<\/a><ul class='ez-toc-list-level-4'><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Hypopressive_knee_exercises\" title=\"Hypopressive knee exercises\">Hypopressive knee exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Hypopressive_abdominal_crunches_on_your_back\" title=\"Hypopressive abdominal crunches on your back\">Hypopressive abdominal crunches on your back<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Abs_exercises_for_lower_abdominals\" title=\"Abs exercises for lower abdominals\">Abs exercises for lower abdominals<\/a><ul class='ez-toc-list-level-4'><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Raise_the_hip\" title=\"Raise the hip\">Raise the hip<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Oblique_and_lower_abdominals_elbow_with_knees\" title=\"Oblique and lower abdominals: elbow with knees\">Oblique and lower abdominals: elbow with knees<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Abs_exercises_for_upper_abdominals\" title=\"Abs exercises for upper abdominals\">Abs exercises for upper abdominals<\/a><ul class='ez-toc-list-level-4'><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Crunch\" title=\"Crunch\">Crunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Upper_and_oblique_abdominals_with_the_Russian_twist\" title=\"Upper and oblique abdominals with the Russian twist\">Upper and oblique abdominals with the Russian twist<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/corestfitness.com\/en\/blog\/training\/8-best-abs-exercises\/#Other_keys_to_the_abdominal_routine_nutrition_and_care\" title=\"Other keys to the abdominal routine: nutrition and care\">Other keys to the abdominal routine: nutrition and care<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_8_best_abs_exercises_at_home_or_wherever_you_want\"><\/span>The 8 best abs exercises at home (or wherever you want!)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Standing_abs_exercises_crunches\"><\/span>Standing abs exercises (crunches)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Want to go beyond the classic mat? Standing crunches are a great way to tone your abdominal area and improve your posture.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Knee_lifts\"><\/span>Knee lifts<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Knee_and_heel_lift\"><\/span>Knee and heel lift<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hypopressive_abs_exercises\"><\/span>Hypopressive abs exercises<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You can&#8217;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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hypopressive_knee_exercises\"><\/span>Hypopressive knee exercises<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hypopressive_abdominal_crunches_on_your_back\"><\/span>Hypopressive abdominal crunches on your back<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Abs_exercises_for_lower_abdominals\"><\/span>Abs exercises for lower abdominals<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The lower abdomen is the area that tends to accumulate the most fat and is therefore the most difficult to tone. Let&#8217;s take a look at a couple of localised exercises to achieve this.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Raise_the_hip\"><\/span>Raise the hip<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Oblique_and_lower_abdominals_elbow_with_knees\"><\/span>Oblique and lower abdominals: elbow with knees<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Abs_exercises_for_upper_abdominals\"><\/span>Abs exercises for upper abdominals<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The upper abs are the area of the famous chocolate bar. With a good routine, it won&#8217;t take long to see results.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Crunch\"><\/span>Crunch<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Upper_and_oblique_abdominals_with_the_Russian_twist\"><\/span>Upper and oblique abdominals with the Russian twist<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Other_keys_to_the_abdominal_routine_nutrition_and_care\"><\/span>Other keys to the abdominal routine: nutrition and care<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>By now, you may be wondering how long it will take to get defined abs. The answer depends on a number of factors, including <a href=\"https:\/\/en.wikipedia.org\/wiki\/Adipose_tissue\" target=\"_blank\" rel=\"noreferrer noopener\">body fat<\/a>. To get rid of the excess fat covering your muscles, you&#8217;ll need to burn more calories than you take in. <\/p>\n\n\n\n<p>Our advice is to go for a&nbsp;to stick to a balanced and healthy eating plan.&nbsp;easy to maintain.<\/p>\n\n\n\n<p>Finally,&nbsp;therapeutic exercises&nbsp;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.<\/p>\n\n\n\n<p>Do you have any other questions? Don&#8217;t hesitate to&nbsp;<a href=\"https:\/\/corestfitness.com\/en\/contact-us\/\" target=\"_blank\" data-type=\"page\" data-id=\"1659\" rel=\"noreferrer noopener\">contact&nbsp;us<\/a>. See you soon!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5440,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[10],"tags":[],"_links":{"self":[{"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/posts\/1792"}],"collection":[{"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/comments?post=1792"}],"version-history":[{"count":6,"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/posts\/1792\/revisions"}],"predecessor-version":[{"id":5441,"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/posts\/1792\/revisions\/5441"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/media\/5440"}],"wp:attachment":[{"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/media?parent=1792"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/categories?post=1792"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/corestfitness.com\/en\/wp-json\/wp\/v2\/tags?post=1792"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}