It's summer! Who doesn't like to show off a 'chocolate bar' on their abdomen and keep in shape? At RUNNEA we want to show you a series of abs for beginner women. A flat stomach is one of those desires that many people yearn for, and that in some cases can take away the sleep of more than one person. And even more so when you step on the scales, and you see that you have gained a few extra pounds. So, the first impulse is usually to join a gym with the firm purpose of getting rid of that tummy and show off the so coveted and desired little tablet. However, there are other formulas to achieve it, equally valid and much cheaper than joining a fitness center.
A flat stomach, generally besides being synonymous of good health, helps to have a more stylized figure and favors enough at the time of dressing with those articles of clothing that you have kept in your closet and so much you like to show them off. A healthy and balanced diet, in combination with some aerobic exercise and some abdominal planks will make you get to have a flat stomach. And the best of all is that you only need to invest very little money to achieve your goal.
How to get that desired "Six Pack"?
This article aims to provide that large group of women athletes and beginners, a series of exercises focused on the abdominal table, as it is presented as one of the pillars to achieve define one of the areas of the anatomy that most concerns women. To begin to perform the exercises, it would be advisable that you have the appropriate material. In our case, it will be enough with a hard mat that isolates us from the uncomfortable floor and on which we will do the sit-ups and comfortable sportswear.
But as someone would say: "fame costs", and is that the crunches, possibly along with the push-ups are the workhorse of many amateur athletes. It is difficult to put them into practice, and above all, to execute them in an effective way. The ultimate goal, although it is obvious, is to strengthen the abdominal muscles, and at the same time will serve as a basis for performing more advanced abdominal exercises in the future.
As we know that you are beginners and we like to take care of ourselves, it is not superfluous that we indicate a series of recommendations, that although a priori may seem obvious, they are very useful to perform correctly the exercises of the abdominal area and avoid possible contractures or injuries.
Some tips you should apply
- Before exercising, we must dedicate a few minutes to warm up the muscles and joints, in order to prevent injuries.
- Adopt a proper posture of the back is essential when performing the abdominal planks.
- You should do the exercise slowly and smoothly, noticing the 'pinch' in the specific area of the abdomen that we are exercising. It is of little or no use to do it fast and running.
- During the first sessions should not make too long series of sit-ups.
- Take short rest periods between one set and the next.
- As the weeks go by and you see that you are making progress, increase the difficulty and repetition of the series.
4 types of basic abdominal exercises
Now that you have assimilated these simple and useful recommendations, here are 4 types of basic abdominal exercises so that you can put into practice what you have read in the previous paragraphs without leaving your home.
Dorsal flexion
Lie on your back, with your knees bent at a 90-degree angle and your feet on the floor. For beginners it is recommended to place the arms extended along the body or crossed over the chest, in this way the trunk weighs less and the abdominal contraction requires less effort. Through this exercise we work the rectus abdominis.
Dorsal flexion with raised legs
To perform this type of abdominal crunch you will need a chair. Lie on your back, with your legs raised on a chair forming a 90 degree angle. For beginners, it is recommended to have your arms extended along your trunk or crossed over your chest. Then, contract the abdomen and slowly raise the trunk. When lowering, the back should be straight on the floor. Through this exercise we work the rectus abdominis.
Isometrics
Lying face down and facing the floor, support the elbows and toes, contracting the abdomen so that the trunk adopts a straight position. Keep your fists closed. This exercise strengthens the rectus abdominis muscles. You can also do it on your side with your elbow on the floor as in the picture above.
Cross dorsal flexion
Lie on your back with your knees bent at a 90 degree angle. Feet should be touching the floor and hands on either side of the head. Lift your trunk slightly and direct your elbow towards the opposite knee. Switch from left to right. This exercise, unlike the previous ones, strengthens the oblique abdominals.
Abdominal exercises for women to do at home in 8 minutes
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