3 exercises to strengthen your abdominal muscles at home with steps back muscles and the muscles around the pelvis to build a better body
Strengthening abdominal muscles
If you’re a beginner, target a certain number of transactions For a more advanced routine try adjusting the timer for a minute and complete as many moves as possible in this period.
This is a great way to challenge yourself by trying to increase your efforts with each time you start exercising or in future workouts.
Complete each routine three to four times before moving on to the following week. Make sure you focus on your abdominal muscles during all these exercises. It may be easy to just review these exercises, but really focusing on your abdominal muscles will only make these exercises more effective.
Complete each routine three to four times before moving on to the following week. Make sure you focus on your abdominal muscles during all these exercises. It may be easy to just review these exercises, but really focusing on your abdominal muscles will only make these exercises more effective.
Exercises to strengthen the abdominal muscles
Bridge crunches and plank twists.
Complete these exercises 3 to 4 times a week
Make 3 groups for each move:
10 iterations from the bridge exercise
15 for 20 repetitions of crunches.
15 for 20 repetitions of plank twists.
Bridge exercise
bridge exercise is a great basic exercise ideal for starting to strengthen your abdominal muscles.
Lie on your back with your knees bent and your feet on the ground and arms next to you.
Push your torso and abdominal muscles up while making sure your feet and arms are fixed on the ground your body should form a straight line between your knees and shoulders
slowly dropped down so that the back touched the ground again. Make 3 groups 10 iterations per group.
Crunches exercise
Although it is one of the simplest exercises it may be really effective in strengthening your abdominal muscles
This exercise stimulates the formation of abdominal muscles. Lie on your back with knees bent feet fixed to the ground arms on your chest or behind your head
Using the strength of your torso and abdominal muscles push the upper part of your body especially the upper torso area slightly upward.
Pause when you push the body up then slowly pull the body down again.
You can also move your legs as well as move the upper body. Make 3 groups 15 for 20 repetitions per group.
Twist plank exercise
This exercise has recently spread and is one of the most effective exercises to strengthen your abdominal muscles.
Start taking a plank position based on your wrists and ends of your feet and make sure your body is as straight as possible.
Keep the upper body steady and start swaying with your right and left torso so that your sides touch the ground
Once you touch your right side of the ground tilt to the left side and so on.
Make sure your wrists are firm on the floor all the time.
Complete 3 groups 5 for 10 iterations per group.
The benefits of strengthening abdominal muscles are innumerable the first of these benefits is to maintain weight stability and prevent the accumulation of fat in the abdominal area which is one of the areas where fat build-up is most easily accumulated.
The second reason is to protect the back and reduce his injuries and pain. Finally when strengthening your abdominal muscles it will be easier for you to do all the sports and daily tasks that require physical effort much easier.
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