Abdominal Routine

· 9th July 2018

The abdominals work in many ways. This will help us to achieve a uniform and complete development; establish your own abdominal exercise routine.

Abdominal Routine

Do you think that strengthening the abdomen is only aesthetic, to look better in front of the mirror? Reality is, it is not like that. Maintaining a strong and resistant abdomen brings many health benefits, promoting physical and mental well-being. You can enjoy an efficient abdominal routine without even leaving your house.

Benefits of a strong and resistant abdomen

Improves self-esteem

A healthy self-esteem is essential for the balance of our body and our mind. A person with low self-esteem is more vulnerable to various diseases, in addition to demonstrating a lower cognitive, emotional and social performance.

Provides better posture and prevents back pain

The muscles of the abdomen represent the main support of our spine. Therefore, a good posture depends largely, on the strength and resistance of the abdomen. Toning the abdominal muscles allows you to maintain a better posture and avoid back pain.

It allows the expansion of the respiratory capacity

The muscles of the abdominal region participate in the mechanism of respiration. As you breathe in and out, you can see how the abdominal muscles are activated. Strengthening your abdomen can also improve your breathing capacity and optimize the circulation of air in your body.

Help improve balance

Many abdominal strengthening exercises, such as the plank, require a posture where balance is essential. Therefore, a good abdominal routine also favors our body’s balance.

Woman doing crunches

Easy exercises for an efficient abdominal routine

A successful abdominal routine needs a variety of movements and a combination of smart exercises. Always doing the same activity is not stimulating, and generates an uneven increase in muscle mass. A different routine translates into a more interesting achievements and allows you to enjoy more benefits.

Next, we propose 6 types of exercises for an efficient and easy abdominal routine. To get good results, you must run the entire series 3 to 4 times a week. However, remember to gradually increase the difficulty and respect the limits of your body.

The abdominal crunch

This is the classic abdominal exercise, which we know simply as abdominals. It allows us to work the upper part of the abdomen in a simple and effective way. To begin, we recommend performing 4 sets of 20 repetitions.

The front plank

The frontal or simple plank was incorporated into functional training in the last decade. It is a simple exercise that allows 3 abdominal regions to work simultaneously:  oblique, superior, and inferior.

You need to hold an isometric posture for a certain time, as long as it is possible to endure. To begin, you must do 4 sets with 30 seconds of plank each.

Leg lifts

Man doing abdominal exercises

This is used to work the lower abdomen musculature, and as a complement to the classic crunch. It is an essential exercise in abdominal routine, since fat can accumulate intensely in this region.

Its consists of simultaneous elevation of both legs, to make the “candle posture” used often in Pilates To begin, we make a series of 4, with 15 repetitions of each.

Side plank

Woman doing side plank at the gym

The same principle of isometric posture of the front plank, but this is executed laterally. It is very important to strengthen the oblique muscles (located on the sides of the abdomen).

It is an exercise that also helps improve balance and physical resistance. To begin with, it is ideal to run 4 sets while retaining the side plank position for 30 seconds.

Inverted crunch

It is the logical complement to the classic crunch and an easier variation of the leg lifts. While lying down, we bend both legs toward the abdomen and perform the movement of bringing them towards the chest.

You have to feel the effort in your lower abdominal muscles, or the spine will strain unduly. In principle, it is advisable to do 4 sets with 25 repetitions.

Opposite elevation of arm and leg

Woman doing abdominal exercises

It is a powerful exercise that will allow the lower and upper regions to work simultaneously in a crossed way. To execute it, combine the classic crunch and the inverted crunch, taking your arm to meet the opposite knee.

The right arm goes in the direction of the left leg, and vice versa; it begins with 4 sets of 15 repetitions each.

Before starting an abdominal routine, it is essential to consult a doctor. In addition, a balanced diet is essential for maintaining good shape and a strong, well-defined abdomen.