A flatter belly is a goal that sometimes seems unattainable. We relate it to the most aesthetic part but also thinks that the fat in this area has health risks. Try this table of simple and effective abs.
1/9 “Heat” upper abs
This exercise is ideal to begin to mobilize the muscles of this part and to get warm:
Sit with your legs bent and separated to the width of your hips. Keep your back firm and inspire.
Tilt the body back, tightening the abdomen while you expel the air. Repeat the exercise 8 times.
Go down with your back straight, like a board, and only until you notice that the lumbar does not suffer and that you can keep your feet flat on the ground.
2/9 Toning with ball
Also seated and with knees bent, pick up a medium foam ball:
Put the body back (you should not feel your back strength) and keep your center tight.
See alternate touches by bringing the knee to the ball.
Make two sets of 8 alternate touches.
3/9 With the help of the legs
Lie with your legs stretched towards the ceiling and your back resting on the mat.
Put your hands behind your knees. Inhale and lift the upper part of the trunk to the dorsal area, keeping the abdomen contracted.
In this position, inspire and exhale eight times.
Rest all your back on the floor for 10 seconds. Perform 3 sets of 8 breaths.
Try to keep your neck relaxed and shoulders low. It is not about going up much, but about getting your abdomen tight, controlling your breathing.
4/9 Work in the low zone
Lying on your back, bend your legs at an angle of 90º concerning the body:
First, it deeply inspires and elevates the upper part of your back while you contract your abdomen well. Stretch your arms forward to keep your upper body up, as if you wanted to touch your feet.
Hold the contraction 10 seconds. Rest your back on the floor, bend your knees over your chest and rest another 10 seconds.
Do 3 sets breathing slowly while keeping your gut tight.
5/9 Exercise scissors
Grab a foam ball and stretch on top of the mat:
Before starting, place the ball under the lower back. This helps you protect your lower back.
Raise the legs towards the ceiling and make scissors crossing and uncrossing the feet. Make 3 sets of 8 crosses.
Keep your abdomen tight throughout the exercise.
6/9 circular motion of legs
Put yourself in the same initial position as in the previous exercise, also with the ball under your back:
Raise your legs and circle circles high while keeping your abdomen tight.
To do the exercise well, put your legs together and move them a little towards the chest. Draw a circle outward and towards the ground (do not lower your legs too much, the lumbar does not arch) and return to the center. Perform 10 spins out and then change the direction.
7/9 The “oblique” that reduce waste
Sit on the floor, with your legs bent and your feet more or less hip-width apart:
Grab the ball with one hand and tilt your body slightly back, shrinking the abdomen and rounding the back.
First, take the ball to the left side and then to the right. Make 8 full turns, rest 10 seconds and repeat.
8/9 Isometric exercise side
Lie on the left side, with your legs bent and resting the weight on your left arm.
Stretch your right leg and keep your right hand in front of your body, on the ground.
Grab air and as you do, take your hip off the ground (only a few inches) and raise your right hand towards the ceiling. The back should stay straight and the abdomen tight.
Hold 5 seconds and go down. Repeat 5 times.
9/9 Combined “elbow-knee”
Stretched on the floor, cross the right leg over the left as you see in the photo.
Place the left hand behind the head and slightly raise the upper part of the trunk. Bring the left elbow to the right knee. (Do not touch it, just lift the shoulder area)
Perform 8 repetitions, rest 10 seconds and change sides.
LESS BELLY, MORE HEALTHY
The accumulated fat in the abdominal area is considered a cardiovascular risk factor.
In addition to promoting the development of some disorders such as diabetes and gout, according to the Spanish Heart Foundation multiplied by 2.5 the possibility of suffering from hypertension.
40% of women and 32% of men have abdominal obesity. The good news is that reducing this fat has an immediate positive impact: according to a study by the Johns Hopkins University (USA), by decreasing the abdominal perimeter improves the functioning of blood vessels, which facilitates the circulation of blood and it benefits your heart.
Performing abdominal exercises is basic to eliminate this fat; but in order not to hurt your back and cervicals, you must do them well.