Stop the typical abdominal exercises and try this simple routine to get perfect abs
Maybe you didn’t know, but crunches and squats will never give you solid abs on their own, because research has shown that many of these popular moves that should give you a ripped midsection in no time actually produce any results. significant and do not put much effort on other parts of the body such as the neck, spine and lower back.
You also have to try to eat properly and reduce body fat by burning more calories than you consume.
Therefore, proper nutrition is very important, because many experienced bodybuilders will even find that abs are done in the kitchen, and not in the gym.
We suggest you participate in a diverse training routine that targets each of the upper and lower abdominal muscles. And also so that they are worked from all possible angles.
The following 6 exercise program will help you tone all your abdominal muscles, burn extra fat and increase muscle mass.
Do them in consecutive sets, taking a 30-second rest between sets, or in a circuit with no rest between exercises. This is all you have to do to get those dream abs:
1. Double leg raises
Start by lying on the floor with your legs elevated and your hands behind your head and breathe deeply. This is the initial position.
Slowly lower your legs as much as you can without touching the ground.
Next, raise your legs to the starting position.
Repeat 10 times.
2. Leg flutters
Lie on your back with your head and back relaxed on the floor and your arms behind your head.
Then tighten your abs and keep your legs stretched and raised about 15 centimeters from the ground and then you have to start the movement by raising your left leg as high as you can. And then you have to lower it while raising your right leg. You must do it quickly, with a scissor movement.
Each movement of both legs is considered one repetition.
Repeat 15 times.
3. Side plank
First, you must lie on your right side with your legs extended and your feet and hips resting on the floor one on top of the other.
Next, your right elbow should be directly below your shoulder as shown, then contract your core muscles and lift your hips and knees off the floor.
You have to hold on as long as you can. And then return to the starting position. Then do the other side and repeat.
4. Oblique abdominals
Lie on your back and rest the soles of your feet on the ground.
Cross your left leg over your right.
Next he puts his right hand on his head and tries to touch the supported knee (the left) with his right elbow.
Do 15 repetitions on each side.
5. Inverted crunches
First lie on the floor with your arms at your sides and your palms facing down and your legs on your hips at 90 degrees.
The feet must be flexed. Next, lift your hips off the floor using your core muscles as your legs extend toward the ceiling and return to the starting position.
You have to repeat it 15 times.
6. Elbow-to-knee crunches
To perform this exercise you must lie on your back.
Extend your legs and place your hands touching your head.
Then, keeping both legs elevated a few centimeters, raise the left leg and try to bring the right elbow to the knee.
Return to the starting position. And do the movement on the opposite side. This is a repeat.
You have to repeat it 15 times.
