The abs are a set of muscles that we all want to have well defined and strong. For this, in addition to a correct diet, we must exercise an abdomen training routine , and if it is, it can be executed at home to save time much better.
Due to its simplicity and the excellent results it offers when working on the abs, this homemade abdominal routine is highly recommended. With a mat and half an hour of training it will be enough to achieve the goal we have set for ourselves and show off a sculpted abdomen .
7 abs exercises to do at home
1. Crunches of abs
They consist of conventional abdominal contractions while we are lying on the floor. To do this, we will raise our torso little by little, bringing it closer to the navel. You have to keep your torso very straight and avoid putting pressure on your neck , as we can injure the neck.
2. The bicycle
We will continue lying down, and now we will move our legs simulating the action of pedaling on a bicycle, so that we exert tension on our rectus abdominis.
If we want to give this exercise more intensity, we will lift the neck and head while raising both arms holding some dumbbells. With this we will also activate the pectoral muscles and the arms.
3. Side plates
This exercise involves an isometric work on our obliques and our abdomen in general. To get extra tension we can add load on our abdomen.
4. Leg raises
This exercise is performed by lying down on the floor fully supporting our back. It consists of raising the hips and raising our legs until they are perpendicular to the trunk. Once up, we will lower our legs slowly in order to contract the abdomen to control the movement.
When raising the legs it will not be necessary to raise the pelvis much, it will only help us to notice that we are working on the area that we are interested in developing.
5. Oblique crunches
This exercise is very similar to conventional contractions, the difference is that in this one we will try to get each of our elbows as close as possible to the opposite knee while we perform the abdominal contraction .
6. Declined plates
This other exercise that will cause the isometric contraction of our rectus abdominis . The tension that this exercise produces on our abdomen will be greater than conventional planks.
7. Oblique dumbbell crunches
To perform this exercise we will hold a dumbbell with hand. While we leave this arm dead we will lower the dumbbell to the knee by means of a lateral inclination of the torso. Later we will perform a contraction with the oblique avoiding rebounding, so that we move the weight up.
Conclution
As you have seen, these are simple exercises, but they require a lot of perseverance and willpower if we want to achieve that statuesque figure.
With these exercises we will work all the areas of our abdomen, but we must not forget that to achieve the desired result it will be very important to accompany the exercises with a healthy and adequate diet for our body, in order not to accumulate fat that prevents us from defining this muscle group.
