When it comes to having the perfect abs, exercise and diet are two essential elements to pay attention to. Aside from dieting, many people go through long and exhausting exercise programs and still don’t see any results.
The reason is that you have to focus on the exercises that are most effective and the ones that will bring you the maximum results in the shortest amount of time.
Here are the 5 exercises that will help you in the process of getting toned and flat abs :
BICYCLE CRUNCHES
- Lie on an exercise mat, facing up.
- She places her arms with her hands behind her ears or head.
- You should alternately bend your legs, bringing them closer to your abdomen.
- Synchronizing the movement of the legs with that of the arms.
- Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
- Try to do between 10 and 15 repetitions with each leg.
SIT-UPS WITH ELEVATED LEGS
- Lie on your back on the floor and raise both legs.
- Put your hands behind your head and do an abdominal flexion.
- Go back to the starting position. This is a repeat.
- Perform between 10 and 15 repetitions.
GLUTE RAISES
- Begin lying on your back with your legs toward the ceiling.
- Keep your hands flat on the ground.
- Next, squeeze your stomach and lift your hips (glutes) off the ground, then lower your hips with control.
- Repeat this exercise 10 to 15 times and do three sets.
SCISSOR KICKS
- Begin by lying down with your forearms on the ground.
- Next, she lifts her left leg up.
- Then lower it and, when you do, simultaneously lift your right leg.
- Make sure you don’t touch the ground with your heels all the way through.
- Do 30 reps, 15 on each leg.
SEATED TWIST
- Sit on the mat with your legs bent, relax your elbows and clasp your hands together.
- From this position slowly rotate to the right, while touching the ground near your hips, then return to the center and continue to the left to complete one rep.
- Remember that the movement is not large and must come from the rotation of the trunk.
- Try to keep your abdomen contracted at all times and make this movement more controlled.
- Do 30 repetitions.
