Abdominal muscles are essential for a strong and healthy body. These muscles, also known as “patrols”, are not only for appearance, but also for stability and mobility. Unfortunately, many people face a weakness in abdominal muscles, which can lead to posture problems, back pain and reduced physical performance.
To strengthen your abdominal muscles, it is important to approach an effective and well structured workout routine. In this article, we will explore the best exercises to strengthen your abdominal muscles, offering you useful advice and valuable information to achieve your goals.
1. Classic abdomen
A classic exercise, but very effective for abdominal muscles,It’s the classic abdomen. It runs lying on the back, with the feet bent and the soles glued to the ground. The hands can be placed either behind the head or crossed on the chest. Raise the trunk from the ground, trying to close the elbows to the knees. It starts with 10-15 repetitions and gradually increases their number as you feel stronger.
Two. Plank
Plank is an excellent exercise for strengthening the entire abdominal muscles, including the oblique muscles. To properly execute the plank, sit in the floating position, supporting yourself on the forearms and the tops of your feet. Make sure your body forms a straight line from head to step and maintain this position for 30-60 seconds. You can increase the difficulty of this exercise by adding a high foot or by supporting the body on your hands inforearm space.
Three. Bicycle
The exercise bike is a dynamic variant of the classical abdomen and requires several groups of abdominal muscles. Sit on your back with your hands next to your head and your knees. Raise the torso from the ground and bring the right elbow to the left knee, simultaneously stretching the right leg. Keep altering the movement, bringing the left elbow to the right knee and stretching the left leg. Perform this exercise at a constant and controlled rate, to ensure that the abdominal muscles are required effectively.
4. Mountain climbers
Mountain climbers are an excellent exercise to develop your abdominal muscles and to growCardiovascular resistance. Start in a floating position, with your hands under your shoulders and your feet on the ground. Push one knee to the chest and spread the other foot back, then reverse the quick move, making a running pace on the spot. Keep your torso firm and think about bringing your elbows near your knees to intensify your abdominal work.
Five. Legislature
The racially binding exercise is excellent for working lower abdominal muscles. Lying on the back, with hands under the hip or under the head for support, lift your feet from the ground until they form a 90-degree angle with the torso. Lower your feet slowly, close to the ground, without touching them, and lift them up again. Make sure your abdominal muscles are contracted throughout the exercise and avoid making sudden movements that may require too much musclepsoas.
Six. Russian twists
This exercise is excellent for strengthening your oblique muscles and improving your torso stability. Sit down on the ground, with your knees indotes and your feet raised from the ground. Just lean back, holding your hands together in front of your chest. Start spinning the trunk on one side and then on the other, touching the ground with your hands. Focus on the contraction of the abdominal muscles and the maintenance of movement control. You can use a light weight in your hands to increase exercise difficulty.
To strengthen your abdominal muscles, it is important to approach a variety of exercises that work the whole trunk and maintain a constant workout routine. I have an enum.there were some of the most effective exercises to start your journey to a strong and sculpted abdomen. Make sure that you give yourself enough time to recover and that you feed your body with the nutrients needed to support muscle growth and development.
Do not forget that a strong abdomen is not only achieved by exercise, but also by healthy eating and reducing body fat through cardiovascular and whole body exercises. It addresses a balanced lifestyle and you will see the results in time.