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There are many reasons why the human body can lose its ideal shape. One of them is the lack of exercise. The abdominals are one of the fastest body parts that can lose their condition. But, with abdominal exercises, it is possible to improve them. In this article, we will see what abdominal exercises are all about. We will also comment on which are the most recommended by expert trainers on the subject.
Best Exercises For Abdominal Training
Many exercises manage to improve the physical condition of the abdominals. Some studies confirm this. One is the Analysis of abdominal training based on muscle strengthening and definition. It highlights that they work, but only if they are done regularly.
Sit Up is an exercise that does not require any additional elements. Only a space of about 3 meters on each side is need. For added comfort, padding can place on the floor. These are the steps to follow:
They are starting position: The person lies on his back on the ground. Knees bent and both soles of the feet flat on the floor.
Execution: The torso should be raise until it reaches the height of the knees and then lowered. It is a repetitive and continuous movement.
Series: You can make ten complete movements (up and down). Then rest for a minute to repeat the process. The goal is to do four sets a day.
There is a variation for those who want to increase the intensity of the exercise. A medicine ball is use, which is held with both hands while raising the torso.
Leg Raise Crunch
Crunch with leg raises is another exercise that does not require additional elements. It can be done in the comfort of home, having a space free of obstacles. It is a resistance exercise, so its duration will be consider.
They were starting position: The person lies with their back to the floor, with their hands and feet flat on the floor.
Execution: The legs are raise to the maximum, keeping them in a vertical position. Now, using the hands, try to reach the tips of the feet.
Time: The duration could be between 20 and 30 seconds, although each person can set the time they want, considering their physical condition.
Once the determine time is complete, a one-minute break is taken, and the exercise is repeater. This should done at least four times each day. The key to better results is to increase the intensity of the activity, in this case, by stretching its duration.
Being able to raise your legs until you achieve a vertical position is something that significantly influences your abs. Precisely the elevation of the legs achieves that objective.
Start position: Lying your back to the ground, legs fully stretched and hands under the body, right on the lower back.
Realization: Both legs should raise until they are in a vertical position. It then lowers almost back to the starting position.
Repetition: It is an exercise in which you must go up and down several times. When going down, depending on the ability of each person, you can choose between touching the ground or not.
Considering the name of this exercise, it is elementary to associate it with how it is done. The movement made during it is very similar to what we do when riding a bicycle.
Starting position. Lying horizontally on the floor, with your back to the floor.
Execution: The legs are separate from the ground, the head is raise, and the hands are place on the back of the neck. The right knee is flex while touching the left elbow.
Repetition: This is a continuous exercise, so to continue, the knee and elbow are now revers. The left knee is bent, and the right elbow is touch.
Duration: It will be determine by the number of repetitions you want. They can be 10 for each leg.
Obliques With A Foamy
In the case of obliques with foamy, it will require some additional elements, such as a tube-shaped bubbly at least 60 centimetres long. This is the place in front of the performer. This is how it is done.
I am starting the position: The person should sit on the floor, bending the knees and raising the feet. To maintain balance, the hands are support on the spinal.
Execution: The legs should be stretched, passing it through one of the sides of the frame. Then, they flex and stretch again to pass them through the other side.
Series: It is a continuous exercise. You can do between 10 and 20 repetitions. Then, you take a one-minute break to do the exercise again.
The idea of this activity is to do the determined amount of repetitions at least four times. In any case, these details are left to the performer’s decision.
Pass The Ball
Passing the ball requires a ball. The intention is to give it from the feet to the hands in the following way.
You are starting position. You begin by lying on your back on the ground. The ball is place between the legs, at the height of the feet.
Execution. Legs should raise until they are in a vertical position. At that moment, the hands are raise to take the ball with them.
This is a repetition exercise. You can do 10, then take a 1-minute break and repeat the activity.
Abdominal training exercises work, but as we’ve pointed out, you must be consistent with achieving positive results. You only return to the starting position when all repetitions have complete. The exercise is repeated after a short rest until it is done four times.
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