How to tone the abdomen in 12 weeks: 5 infallible exercises

Having a flat and toned abdomen is the goal of many people who start exercising, either at home or in the gym. In this article we explain how to tone your abdomen in 12 weeks through 5 exercises.

There are many different body types that store fat in different ways. But the objective of toning the abdominal muscles is common to all of them: being thin is not enough, but physical activity is not enough either.

Body fat percentage is an important factor when it comes to toning your abdomen. Muscle sits below fat, so getting rid of it is essential.

Exercise #1: 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.

Exercise #2: 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 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.

Exercise #3: Reverse Crunches

Lie on the floor face down, with your legs bent as if you wanted to perform a classic abdominal exercise.
Place your arms by your sides, palms flat on the floor surface. Relax your shoulders and back, looking up.
Bend your knees and bring them towards your chest. Perform this movement without lifting your back and without moving your pelvis too much.
Squeeze your abdominal muscles as you do this.
Stay in this position for a second, and then slowly return to the starting position.
Repeat the exercise between 10 and 20 times.

Exercise #4: Plank

Lie on the floor, face down.
Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
Rest about a minute between repetitions.
Try to resist as long as possible.

Exercise #5: Cross Mountain Climber

For this exercise, you have to get into a high plank position.
Continue bringing your left knee to your right arm, then bring it back to the starting position and then do the same thing but with your right knee to your left arm, replicating the look of a climbing motion.
Count up to 30 movements between the two legs.

Remember that to lose weight and body fat, and thus tone your abdomen, you must also adopt a healthy diet, eliminating foods that are too fatty and processed.