What are the simplest and most effective abdominal exercises to do at home

To reduce and strengthen the abdominal area, one of the essential requirements is to enroll in a toning exercise routine.

This does not mean spending long hours in the gym. As the Hola magazine article compiles, there are several options for focused series that can be done at home.

Here, the alternatives recommended in the note. In case of any limitation or special physical situation or if you have not exercised for a long time, it will be appropriate to choose the proposals that are simpler and more accessible. Then, intersperse them and thus achieve a comprehensive work.

As training progresses, repetitions can be increased.

Iron

A basic and very effective option.

Lie in a lying position and face down, elevate your trunk until you achieve an aligned posture. Care must be taken to keep the glutes parallel to the trunk; and try to use the force with the abdomen and not the cervical area.

Hold the posture for 30 seconds and rest.

The plank is one of the most complete exercises to work the abdominal area.

Plank on giant ball

This variant is only recommended for an advanced level of training. In addition, it should be supervised by a teacher.

Place yourself in a front plank position, resting your forearms on the ball and trying to make circular movements in both directions, maintaining control over your central area.

There are many variants to work the abdominals.

Block lifting

It is a type of abdominal that is used in high intensity routines.

Face up, bend your legs, resting your heels on the mat. Place your arms behind your neck and lift your upper body as a block. The arms should be kept balanced and with the elbows outward. Force with the neck should also be avoided.

Elevated legs

The option to work the lower abdominals. There are several versions, possible for different levels of training.

The easiest alternative is to raise your legs, without bending, and lower them slowly until you form a 45º angle between your legs and the ground. The sequence can be repeated 20 times.

A more complex variant: lower your legs, as a block and straight, until a few centimeters before reaching the ground. Do 20 repetitions.

It must be taken into account that these exercises are indicative and do not replace routines supervised by a professional. Furthermore, in case of any pain or injury, it is advisable to suspend the practice.

 
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