9 exercises for tangible abs
There's a day dedicated to working the leg muscles, a day dedicated to the muscles of the upper body, a day dedicated to cardio, a day dedicated to recovery... and the day dedicated to the abdominal
muscles? We'll explain to you why it's just as important to exercise your stomach muscles as any other muscle. Here's the recipe for concrete abs.
How often should you work your abs?
It all depends on the goal you set for yourself. To start developing abdominal muscles, you should stimulate them regularly by putting them to the test. Try to do an exercise every other day, about 10-20
reps per exercise. If you can do the same movement more than 30 times in a row, it will probably be very easy for you. Take it to the next level by using weight or making it more difficult, or move on to a more demanding workout.
Launching can be very difficult. If it's been a while since you've worked your abs, don't worry. You probably use it more than you think. However, you should know that isolation exercises are not the only ones that work the abdominal muscles. Try to incorporate these exercises into a balanced exercise routine that works all the muscles in your body.
If you do endurance sports, such as running, having strong, stable abs is essential to performing at your best. A short sitting session before or after a run will strengthen your abdominal muscles, which will help you avoid problems such as hip or arch pain.
How is the absolute value formed?
Even when you're not exercising, you're constantly contracting your abdominal muscles. Knowing the anatomy of your abdomen can help you better understand how everything works.
The abdominal muscles are skeletal muscles organized in pairs. It connects the rib cage to the pelvis, and covers the entire abdomen and pelvis, which is why it is called the "abdominal muscle".
Every time you rotate or tilt your upper body, you are working out your abdominal muscles. If you don't have abs, you won't be able to stand up, take groceries out of your trunk, or do a dance move. If you
lose some of your physical abilities, the abdominal muscles may become more important, as they are a source of balance and strength. Most of these exercises can be modified to allow intense muscle work.
Abdominal muscle exercises
Here's how. Choose five movements and do each one for 30 seconds, then rest for up to a minute. Repeat the exercise two or three times.
Start on the floor in a lying position with knees bent, feet on the floor, arms together and fingers at ear level. Tighten your abdominal muscles and lift your shoulder blades off the floor, raising your face toward the ceiling.
Hands and feet resting on the floor, hands in vertical alignment with the shoulders, arms extended, legs close together and extended, maintain the position and make sure that your head and heels are in the same axis.
3. Butterfly sit ups
Lie on the floor (on a mat if you have one), feet together, knees bent and spaced in a "butterfly" position. Put your hands on the back of your head, tighten your abdominal muscles, keeping your back
straight, and push your arms forward to touch your heels. Then return to the starting position and repeat this movement for the duration of the series.
4. Leg raises
Lie on your back, legs wide apart and straight, feet in a neutral position, toes up, palms pressed to the floor. Your knees unlocked, and your lower back fixed to the floor, raise your legs until your soles are perpendicular to the ceiling. Lower your legs until your heels touch the ground, and immediately raise them.
5. Russian twist with or without weights
Sit on the floor with a dumbbell or bell in your hands, knees bent at a 45-degree angle, heels on the floor and toes pointing up. Lift your
heels about 15 cm off the floor, then shift the weight from left to right in front of your torso. If you're having trouble, keep your heels on the floor. And if it's too easy, increase the weight.
6. Plank hip dips
Begin by placing yourself on a plank, forearms against each other on the floor, parallel to your shoulder blades. Turn your body to the right and let your feet follow the movement. Raise your right arm, fingers pointing to the ceiling. Return to the starting position and start again on the left. Keep going, keep up the pace.
7. Mountain climbers
Start with a plank in an elevated position, hands directly under the shoulders, with heels, shoulder blades, and head aligned. Bring the right knee toward the chin and change the legs: Both feet should not
touch the ground at the same time. Quickly connects the heights of the knees. If you find this pace too challenging, slow down. Put the foot down before switching legs and repeat the movement.
8. Superman Plank
Position yourself on a plank on the forearms, with the elbows under the shoulders and the heels in continuity with the legs, back and
head. Look down, extend your left arm forward, and at the same time raise your right leg. Return to the initial position and do the same with the right arm and left leg. If it's too stressful, reduce the number of repetitions and take longer breaks.
9. Side plank with dip
Lie on your left side, with your left forearm resting on the floor, with your fingers pointing away from your face, and your right hand raised toward the ceiling. Your feet should be on top of each other.
Lift your body into a side plank, then lower your hips to the floor (without touching them) before returning to the plank. Repeat this
movement for the duration of the series. For the next set, lie on your right side. If it's too complicated, start on the floor, get into a side plank and rest a few seconds on the floor between movements. If it's too easy, place the dumbbells on your hip and hold them in place with your upper arm.