Tue. Oct 4th, 2022

The abdominal muscles are probably the part of the human body for which there are more exercises. Not everything is by chance. The stomach and core muscles are the base from which the movement of the human body is propelled.

The first thing you should know is that the abdominal muscles are muscles like all the others. Therefore, you should be aware that your belly muscles require rest after every workout. Daily exercise in this region will only lead to a level of overtraining that will permanently prevent you from achieving the desired effect.

So when trying to shape your abdominal muscle, the first thing you should know is that the best formula for success is:

Diet + Ab Workouts + Cardio Workouts = Dreamy Abs.

Therefore, the belly muscles will not come solely from training. This segment of the human body is naturally more susceptible to fat accumulation. You have to know that a belly workout alone will not give you the results you expect.

Diet is a big part of success, especially for this part of the body. So be persistent and persevere and do the belly workout right. Give your body plenty of time to recover, and remember that success takes discipline and time.

Also, based on the formula above, you may have noticed that to get the desired abs, you can’t just do exercises, but include cardio (running, cycling, jumping rope, etc.).

The question that everyone asks before starting training is related to the number of exercises to do or the time to spend on cardio exercises (one hour or several minutes), and this generally depends on personal capabilities, but there are several rules that must be followed to obtain the expected results.

The basic muscles must be exercised throughout the day. Because when it comes to getting results as soon as possible, then one day you should work on the bottom and top and the next day you should work on the sides.

Take care of the diet before and after training, because before training it focuses on enough energy for the body, and after training to build muscle it focuses on enough protein.

You should not stop working your abdominal muscles even on days when the muscles are sore. Sit-ups are extremely durable, so continue the exercise, even when you experience pain, because then the exercise has the strongest effect, however, to avoid injury, adjust or stop when the pain becomes too strong.

KNEE TO ELBOW PLANK

  • First, the starting position is a traditional plank position with your forearms on the ground and your body perfectly straight.
  • Then bring your left knee to your left elbow, and then return to plank position. Next, repeat by bringing your right knee to your right elbow.
  • Do 15 repetitions.

LEG RAISES

  • Lie down on the floor with both legs vertical as if you were against a wall.
  • Place your arms outstretched on the floor and put your hands under your buttocks.
  • Now slowly lower your right leg and bring it as close to the ground as you can, but without touching it. Then slowly raise it back to the starting position.
  • Do the same with the left leg. This is one rep
  • Do 15 reps.

V CRUNCHES

  • First, you have to lie on the ground. Then extend your arms above your head. That’s the initial position.
  • Next, stand up bringing your arms outstretched and straight towards your legs, which you also raise straight.
  • The idea is to lean on your buttocks trying to touch (or get as close as possible) to your feet with your hands. Then inhale as you return to the starting position
  • You should repeat this between 15 and 25 times.”

WINDSHIELD WIPERS

  • Lie down on the floor and extend your arms out to the sides.
  • Raise your legs until they form a 90-degree angle.
  • Helped by the arms, move both legs to the right side and then to the opposite.
  • You must repeat it between 15 and 25 times.

PLANK BUTTOCKS UP

  • The starting position is lying down with your stomach down and then bending your elbows at a 90-degree angle and keeping your body fat, support it on your forearms and toes. This is the typical plank position.
  • Next, keep your abs tight, bring your stomach in and your buttocks up, and continue breathing, elbows should be under your shoulders throughout the exercise.
  • Return to the starting plank position. This is a repeat.
  • You must repeat it between 15 and 25 times.

KNEE TUCKS

  • Start by lying on the floor with your legs elevated and your arms above your head and take a deep breath.
  • As you exhale, lift your head and shoulders off the ground. And as you stand up, open your legs so that your arms are between your legs (cut).
  • You must repeat this movement for 1 minute.

SIDE V UPS

  • Get into a side plank position. Supported on the ground with the right forearm and the right foot.
  • Bend your leg and arm trying to touch your knee and elbow.
  • Return to the starting plank position. This is a repeat.
  • You must repeat it between 15 and 25 times on each side.

By admin

Leave a Reply

Your email address will not be published.