Now that the summer, one of the goals of many people is to have a toned, fat-free and well-defined abdomen. This not only allows you to show off your body, but it is also about working an essential part of the body, since it balances the middle area and can have numerous benefits such as avoiding back and lumbar pain, improving intestinal health, avoiding injuries, protecting the internal organs and breathe better. Thus, to achieve well-defined abs, not only will physical exercise be necessary, but also diet, rest and stress will also influence.
Is there a specific number of sit-ups that should be done per day?
Although there has been much talk about specific amounts of daily sit-ups to achieve a six-pack, there is no exact number you will achieve it with. The key is to maintain healthy eating habits, a correct lifestyle and train according to your goal and possibilities. For this, it is very important to ask coaches and nutritionists for advice, so that they create a specific plan for you and the training is as effective as possible.
Likewise, it is essential that among these habits you include the recommendations of the World Health Organization (WHO) of drink between 1.5 and 2 liters of water daily to cleanse the body and eliminate toxins, and sleep 7-8 hours a day.
The best exercises to mark abs
To work the abdomen and lose fat you have to do more than the classic abdominals, there are many very simple, fast and easy exercises to do at home. In this way, we leave you a Exercise routine in which you should only invest 30 seconds of each one in a minimum of 3 sets and 2 to 3 times a week.
Planks, the best abdominal exercise
Even the most experienced athletes with greater muscular strength recognize that planks or planks, whatever the type of plan that is executed, is a very intense and demanding abdominal exercise. In addition to directly involve the muscles of the abdominal girdle that make up the six-pack, a good workout is done for the back muscles, the biceps and the triceps.
The force falls on the forearms and the balls of the feet. In this position, the abdomen must be contracted in such a way that the body forms a straight line as parallel to the body as possible. The goal is to maintain the posture without the hips dropping. There are several types of planks that you can add to your training routine:
1. Side plank with rotation
• Lie on the left side of the body with the legs straight and the right leg on top of the left.
• Your elbow should be directly below your shoulder and your arm should be perpendicular to the ground.
• Squeeze your abdomen and slowly turn your chest to the left until it is parallel to the floor.
• Repeat for 30 seconds and then switch sides.
2. Plank with leg lift
• Get into a forearm plank position.
• Raise your right leg up, keeping it in line with your hips.
• Return the leg and do the same with the left.
• Do this exercise for 30 seconds.
3. Plank with hip rotation
• Begin in a forearm plank position.
• Tighten your abs and slowly lower your right hip to the right side.
• Repeat the same movement with the left side.
• Do as many as you can in 30 seconds.
4. Plank with side elevation of arm
• Get into a forearm plank position.
• Extend your right arm to the front.
• Return your hand and do the same with your left.
• Do as many reps as possible in 30 seconds.
Escaladores o Mountain Climbers
During this exercise, the body is positioned as if it were doing a push-up and the leg is brought forward from one side, as if it were running. The intensity is marked by each person. It can be performed by carrying the leg forward or by slightly twisting the lumbar and abdominal fault and doing them crossed.