The best routine to get a good Abdomen! At home!
Greetings to all my friends and readers of this incredible Steemit community ...
Today I am going to present you an abdominal routine that you can do anywhere, the only thing you will need is a yoga mat that is in any fitness store and even at an accessible price with nothing more to say, let's start with the routine.
The best routine to get a good Abdomen! At home!
The routine consists of 4 basic exercises for the development of the abdomen:
The classic abdominals:
this first exercises we will perform 4 sets of 25 repetitions of abdominals, to perform this exercise we must make sure that our feet are well fastened to the ground, for that I recommend to support them under furniture, then the most recommended is to place the hands on the head to Do not push yourself with them and thus feel the abdomen contract.
lifting legs
In this second exercise we will work all the lower abdomen, we will do 4 sets of 35 repetitions of leg lifts, I recommend you to support your hands from the coccyx for comfort and stability "Eye to perform the exercise correctly we must not touch the ground at the time of lowering the legs "
Abdominals in V
This third exercise consists of raising your legs while lying down and touching the tips of your feet with your hands, if it becomes very difficult I recommend you do it slowly and try to get as far as we can to the tips of your feet, we will do 3 sets of 15 repetitions.
the abdominals static
In this fourth and last exercise we will do only one repetition, supported on the elbows and the tip of the feet, with the neutral back. Put belly on and notice the tension in the abdominals. neutral shoulders, do not sink your head in them and stay that way for a minute, we will face one minute, one side 30 seconds and the other side 30 seconds more.
Recommendations
Well, friends, this is the routine I use to mark the abdomen really effective, I recommend you do it 2 to 3 times a week before breakfast and that the rest time they have in each series is maximum of 1 minute, remember that for the abdomen can be marked and grow must have a low percentage of fat and it is very important to do cardio.
I invite you to come and see my latest content on nutrition that will surely help you!
Balanced feeding
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