7 exercise positions to increase abdominal muscles| healthcareonline

Achieving a flat stomach is often a goal for those who start exercising. However, achieving the desired abs is not easy. And it involves eating enough food while avoiding products that can swell the area. and specific exercises as well strict routine This is usually 2 to 3 times a week.Next, we’ll explain 7 simple exercises you can do to strengthen your abdominal area. And the best thing is that you can complete this workout at home in any free time you find. To do this, you will only need a mat on which you can lie down. Do each exercise for 30 seconds, complete 3 sets.Moreover, if you want to get better results. Remember to keep your stomach tight whenever possible with each exercise.

1. Plank

This is one of the most recommended exercises when you want to strengthen your abdominal area. Planks can be divided into front, side and back planks, with the first two being the most common:

Plank pose is considered the most suitable exercise.

• You will need to do this to achieve position for the front plank. Kneel on the mat and stretch until you lift your body. Support yourself only on your elbows, forearms, and balls of your feet.. It is vital that you ensure that your body is perfectly straight to avoid back problems.
• In the case of side planks Lie on your side on the mat and place your left or right elbow on the floor. It depends on the side you will be exercising. Finally, fully extend your legs until you’re resting one foot on top of the other. Lift your torso, this time leaning on the side of your foot and elbow.

The plank is a very complete exercise. This is because it helps you strengthen muscles such as the lower abs, abdominals, and quadriceps muscles. or the back and front deltoid muscles. However, you must be very careful with your posture to avoid injury: The elbows must be in line with the shoulders and placed below and the same is done in the vertical space as well.Keep your gaze down or forward – depending on whether in front or to the side – and do not look up.

2. Climbing

To do this exercise You can use it as a reference for traditional push-ups or front planks. But this time, instead of using your elbow to support you, This position will be in your hand. Keep your arms fully extended and your hands in line with your elbows. The movement is very simple. and consists of bending one leg and bringing the knee towards the chest and straightening it again.. Repeat alternating with each leg, making sure your back is always straight. The obliques and triceps are the main muscles that are exercised. By climbing beyond the shoulder or chest

3. Crunch

In this exercise You will need to position yourself in the same position as a traditional sit-up. Bend your knees and place your feet horizontally on the floor. Place your hands on your head and try to lift your body as much as possible.But there is no compulsion at all. Crunches strengthen your rectus abdominis muscles and the closer your heels are to your hips, the better. The more difficult it will be to exercise. Of course, the arms must be kept straight, that is, without lifting the elbows. And don’t strain your neck. Because it is the abdominal part that must use force to lift the body up.

This crunch is similar to a traditional sit-up.

4. Sides with dumbbells

The weight of the dumbbell should not be very high. The best weight is around 1-2 kg if you don’t have it at home. You can use something similar in size and weight to a water bottle or a packet of rice. The exercise is very simple and perfect for working out the obliques:

This time you don’t have to be on the floor. But stand with your legs slightly spread out. Using hip width as a reference.

The movement consists of leaning the body first to one side and then the other as much as possible without bending the knees and using a dumbbell in each hand..

always looking forward By keeping the cervical area in the same direction. And don’t lean forward or backward. Only on the side You don’t need to use strength with your arms or shoulders. This is because the dumbbell should remain like a dead weight.

5. Straight leg raise

The lower abs and quadriceps are the main muscles used for this leg lift. Place yourself on the mat face up. Extend your legs fully and place your hands on either side of your body. You will then lift both legs up to a 90 degree angle and return to the starting position.By moving all slowly Because going up is just as important as going down to exercise properly. You will not be able to bend your knees. and when your legs reach the starting position Your heels should not touch the floor.

A variation on straight leg raises is the scissors.

Within this exercise You may also encounter variations. who is also using scissors You must lift one leg first and then the other leg. It is fully extended and does not touch the floor. If it’s difficult for you The first few times, you can place your hands under your buttocks instead of on the sides of your body.

6. Oblique Cyclist

On this occasion, you will be face up on the mat. By placing your hand under the back of your neck. and stretch your legs fully without touching the floor. As if you were going to do the previous exercise. Next, Bend your right knee up to your chest and try to touch it with your left elbow by rotating your left upper body.. Then return to starting position and repeat on the other side. It is very important that you do not rest your head or feet on the floor so as not to lose continuous movement and concentrate on keeping your body in the correct position using your stomach so as not to roll around on the floor. This exercise not only strengthens your abdominal muscles. But also the quadriceps, buttocks or neck muscles.

7. Raise the pelvic floor.

To complete an exercise routine to strengthen your abs You can choose a simple exercise, which is a pelvic floor lift. Get back on your back on the mat. Bend your knees and place your feet slightly apart on the floor. Use your hands on both sides of your body to lift your pelvis up and then lower it back down.. This exercise can be done to strengthen the abs. But it also includes the buttocks and muscles in the lower back.