When we decide to exercise, one of the parts that we most want to work on is the abdominals. That is why we are looking for five very effective abdominal exercises with which to obtain fast results. Not all abdominal exercises work in the area we want; I think we must find the most effective abdominal exercises for us and us.
It’s true that one of the reasons our abs don’t stick out is because of the amount of fat on them. All this is what the abdominal exercises that we can find and perform to obtain them are based on; since getting rid of abdominal fat is the first step we must take.
We must also keep in mind that we cannot only work our abdominal part; we must work our entire body in harmony. What we mean by this is that we cannot have a fibrous abdominal part and the rest of our body with fat or not worked in an aerobic or anaerobic way.
The set of abdominals is responsible for maintaining the stability of our body, our organs and the spine, while providing the strength to move large numbers of dogs. But it is also true that, in order to work our abs in a more conscious way, it is necessary to know what type of abs we have, where they are, what types there are, etc.
The abdominals are located in the front and flanks of the lower torso, that is, the rectus abdominals, transverses abdominals, and obliques. The entire muscle group covers the ribs and pelvis in various ways. This group of muscles can help us in different actions such as flexing the spine and bringing the rib cage closer to the pelvis.
It is also responsible for supporting the core of the trunk when we lift heavy weights, moving the guts inside our body. Finally, we have to keep in mind that these muscles allow us to move our body in numerous directions. They run diagonally across the body and also work to support the core during common movements and heavy lifting.
What can be those five very effective abdominal exercises?
The muscles of the abdominal area, the muscles of any part of our body, I want a progressive overload to grow. This requires an emphasis on exercises in a weighted manner to improve our performance over time. Hence, we need to find the best abdominal exercises for the results we want to obtain.
There is an almost endless variety of abdominal exercises and too many options as to what is best for what kind of result. Fortunately, we need to focus on a couple of them to fully develop the area we want to work on constantly. Find the 5 most effective abdominal exercises for our body so that our frustration does not rise.
There are great compound movements, such as exercises on a bench or in the military press, which are not only abdominal exercises by themselves but become the perfect tool to work our body together. Since we cannot forget that working a single area of our body causes the rest to weaken or not be in harmony.
What do you need
- Comfortable clothing for exercise.
• Sports shoes.
• An exercise routine focused on the abdominal area of our body.
• A place to carry out our exercise routine: Whether it is a park, our house, the gym,
• Water to keep us well hydrated during our exercise day.
• Some kind of energy bar or something sweet that can be used for a nutritional downturn during our exercise routine.
• Music that motivates us and keeps us mentally active and, indirectly, leads our body to follow the rhythm of our exercise routine.
Instructions
- “Spiderman Plank Crunch”: This is one of the exercises that work the most, all the abdominal muscles at the same time and has numerous variations. This exercise begins in a classic plank position, making sure our entire abs is compressed and our shoulders are down. We breathe in and out, and then we pull one of our knees towards one of our armpits. Repeating with our other leg, 10 times for each of them. If we feel any discomfort in our lower back, we must make sure that our abdominals are compressed enough and that we are pushing for it, relieving the back pain by gently lifting our buttocks a couple of centimeters more than where they are. Remember not to drop your head to the ground and keep your ears at shoulder height. This workout can be done with your arms straight or with your forearms flat on the ground. supporting the forearms
- Side plank: Very similar to the previous exercise, with the variation in this exercise that our body will turn to one side each time. For many, it is enough to hold this position for 30 seconds, but it is enough to hold it for one minute. If we want to increase the difficulty of our exercise, we can try lifting one leg in the air when we turn our body. When we turn our body from the initial position to, for example, the left, leaving the right hand and right leg free, we can stretch both the arm and the right leg in the air. We can do this for a minute or, for as long as we can work and gradually extending over time. This training can be done with straight arms or resting our forearms on the ground.
- Single Leg Stretch: Lying on your back, head and shoulders curled up on the floor, and legs bent at a 90-degree angle on the floor. Take a deep breath, and then as you exhale, straighten your right leg. Your right arm should touch your left knee and your left arm should reach your left ankle. Take a deep breath and repeat on the other side. Do not get too stressed if the sequence of the arm is confusing, at first it is difficult to adapt since it is also a coordination exercise. You can do this exercise while holding a ball. The ideal is to do it for 10 repetitions with each leg, we will work lightly all the different abdominal muscles.
- The bike: Begin lying on your back, hands behind your head bent and lifted off the floor at a 90-degree angle. Breathe in and as you exhale, curl your torso from the ground, pulling your upper body to the left as you straighten your right leg. Keep your upper body off the ground and twisting to each side, not your legs. Another option is to hold a ball between your legs, straightening your legs as you twist your torso from side to side. If you start to feel pain in your lower back, simply lift your legs higher keeping them bent until they get stronger or place them on a ball or chair. Keep your shoulders and elbows in line
- Puzzle: Start by lying on your back with your arms straight at ear height without touching the ground. Breathe in, and as you exhale begin to hang your upper body and legs at the same time until you form a V with your body, grasping your ankles or legs with your hands. Take a breath and then slowly return to your starting position. Keep your feet pointing up and your thighs together as much as possible, this will help you maintain balance, work both abdominal and additional leg muscles. . At the top of your V, try not to keep your back arched, but slightly rounded. The exercise is good to do for 10 repetitions, but if the back or any part of our body does not start, we can stop and leave it as is.
Tips
- Mind-muscle connection: Surely you were performing the abdominal exercises that your routine was telling you that you had to do today; mentally you were not performing them as it should be. As soon as we are mentally out of our workout, we will immediately reduce the overall intensity that we work on our abs and thus lessen the overall results of our workouts. It is so that we see less result, and we will move away from reaching our goals and therefore not frustrate us more. So we must focus on tightening each muscle fiber that exists in our abdomen as we go up and back down in each of our exercises, to get a good workout and make sure our muscles get our full attention.
• Intensity: We must look for exercises that increase the intensity• Out of stress: If we really want our training to reach a level where our results are a reflection of our effort, we must apply relative stress to our body so that our muscles get out of their comfort zone. The ideal is to create situations in which we have to put our body in continuous movement, only moving the area we want to work on, such as the abdominals, but also the rest of our body. That our body seeks and needs. It is true that we can start with certain exercises that lead to good results, but our body can quickly get bored of them and need a higher intensity. That is why we will soon need something else to shock the system and provide a higher level of stimulation to keep the muscles responding to our training. That’s where intensity comes in, since it can be represented both in the exercises we do and in the repetitions, the time they last, the weight we include, etc. There are many variations of the same exercise, and we have to be willing to progress and increase the intensity of them for the benefit of our abs and the results we want to obtain.
• Variation: Another thing, the variation of our routine is important. Just as we wouldn’t walk into a gym and does the same leg exercise for months, we can’t do the same abdominal exercise for months. The abdominals are very prone to adapt to any stress, or that we should actually change our services with more than any other part of our body. That is why, even exercises that are basic and that we can use as a warm-up, we must incorporate and eliminate exercises from our routine every so often. If you can swap out one of the abs exercises in our routine every three weeks, you’ll achieve greater results than if you stick with the exercises you already master.