The abdomen, for both men and women, is one of the areas that we most seek to tone. However, not everyone has the resilience and endurance to maintain a proper training routine to achieve the coveted abdomen of steel.
With the 3 abs routines that we explain below, not only the abdomen is strengthened, but it is sculpted to achieve a perfect abdomen. Join the challenge!
The importance of exercising the abdomen
And it is that, although it is considered that the work in the abdomen area, which is where more visceral fats accumulate, it is slow and demandingActually, it only requires perseverance (in the exercises and in the balanced diet that must be followed to burn those unwanted fat reserves). The key is to lose body fat by increasing muscle mass.
How to get toned, tight, sculpted abs that show a flat stomach? It is important focus exercises on the abdominal and lumbar region, Yes. But multi-joint exercises are also key that activate the entire metabolism and help burn those fats and, at the same time, gain muscle.
Abs Routines 5 minutes to tone and get the perfect abdomen
This type of routines to tone the abdomen It does not require any element or gym equipment, so it can be included in the dynamics of training at home without any problem, as long as it is respect execution techniques of each of the exercises that compose it.
It is also recommended to carry out between 5 and 10 repetitions of each exercise5 being the ideal for those who are starting, and 10 for those who have some background and previous training. In the case of beginners, it is highly recommended plan breaks between each type of exercise to help recover the middle zone of the body and avoid exhaustion prematurely.
3 abs routines to get a perfect abdomen (Unsplash)
This routine includes the following toning exercises for the abdominal and lumbar area:
-Horizontal and vertical scissors. It is important to keep the abdomen contracted and control the movement, so before adding speed, it is better to focus on executing the exercises well.
-Leg crunches, bringing the knees towards the chest and stretching completely until they are parallel.
-Reverse crunches, performing shrinks.
-Leg lifts.
Intense routine with intervals
Another of the existing options to achieve a perfect abdomen is to focus on HIIT routines, more intense and working at intervals. In this case, with intervals of 30 seconds-rest of 10 seconds for 7 minutes.
With this abdominal routine, the lower abdomen and also the obliques are worked especially, so that, if it is maintained over time and a proper diet is followed, the desired V is marked. The exercise routine to tone the abdomen consists of interspersing the following exercises:
-Extended leg raises.
-Side plates.
-Inverted crunch.
-Mountain climbers (in all the variants that are desired).
-ABS.
-High Knees, with which the 7 minutes in which the abdomen is worked to tone it and achieve a steel belly are finished.
Routine to tone the abdomen and burn calories at the same time
This is a modality of interval training consisting of 6 exercises performed in a row, without rest, each of its repetitions lasting 30 seconds. The order in this case is indifferent as long as the type of exercise and the time of each one are maintained.
Likewise, the athlete can incorporate variations of the routine exercises to tone the abdomen according to their own evolution. The basis of this routine is the mix between exercises eminently muscular and cardio:
-Mountain climbers
-Reverse Crunch
-Scissors (vertical or horizontal)
-Seated side twists
-Irons
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