The ABS they are an exercise that does not go out of style. Despite the passage of time, not even the unwillingness of people to realize them and the different evolutions enjoyed, the abdominals are still very used, since it is a type of exercise that is very complete, does not require much time to perform and can be carried out at any time.
if you are looking for ABS, exercise drawing, we leave you the following image, although later we will speak to you in más depth on these types of exercises, that help to tone and shape your body.
Index
Abdominal exercises
When talking about the ABS, Keep in mind that there are different exercises that you can carry out., and what are the following:
Griddle
The griddle It is an essential exercise in any type of abdominal routine.. Must be lying face down, the trunk must be raised until it is able to adopt a positionón aligned.
Frequently it is customary to carry out an elevationón greater than dfúteos since these help to facilitate the exercise, but keep in mind that it is necessary to keep them parallel to the trunk. You should start by making an ironática, holding the pose for about thirty seconds, then rest. As it increases in prápractice of this exercise, you have to keep in mind that you can go toñadding difficulty to the exercise, so that it is toún más complete.
block lift
another of the exercises ABS what we can do is lie on your back, then flex the legs, putting your heels on the mat. The arms should be placed behind the neck and the upper part of the body should be raised as a block., following these steps is an abdominal exercise that is easy to carry out.
This type of abdominal is used in high intensity routines due to the great advantages that this entails. Arm movement should be controlled., that should give balance so you have to try to keep your elbows towards the outside.
elevated legs
There are many abdominal exercises that are performed with elevated legs, and this one that we indicate belowón has two variants that you should keep in mind. The más simplest of them consists of raising the legs, without flexing, and then lower it slowly until it forms a áangle of 45 degrees between the legs and the ground. This exercise can be repeated for about twenty times toí work the lower abs.
Alternatively, you can opt for an optionón a little máit's complex, which consists of lowering the legs en bloc and stretched, until they leave a few centsímeters above ground.
elevationón of legs with scissor
This is an exercise that completes the previous one.. It is recommended to maintain the same posture, then cross your legs like scissors. You should not touch the ground while going down and if you want to add intensity there will beá to keep the knees without bending.
Flexióno of legs
Once you are in positionón lying up, the legs should be flexed at the level of the abdomen. In this case, the arms should be brought to the back of the neck and the upper body should be raised.
It is possible to carry out different elevations with the aim of being able to work the upper abdominals or the middle area.. It is important that the swaying of the body is controlled because it can lead to different injuries..
In order to do this exercise effectively and thus achieveí a better result, it is recommended repeat it 20 times.
elevationóno legs with ball
If isáAre you looking for exercises to do abs?, you must take into account that you needás, in this case, have a pilates ball to do this exercise. Nevertheless, if you don't have any at home you canás do it with any other type of balónot to help you.
You must lie on your back for this, to then raise the legs and keep the ball between the legs, located at the heels. thenón, from this position, tenderás to go up and down in a total of 20 times, always keeping in mind that you should not touch the ground with your legs.
‘Crunch’ lateral
The crunch it is, inside the abs, one of the más practiced all over the world, since it is a lateral abdominal that is a variant that can be used to be able to do it to work the oblique area.
It should be lying face up, with the legs flexed and supported on one of the sides, having to place the hands behindás of the head. Now there will beá to raise one of the elbows, for later accompanyñarlo from the trunk and proceeds to go down. Then you have to repeat 20 times on each side.
Touches to go down to suchón
To perform this other abdominal exercise, keep in mind that you have to lie on your back, resorting to placing the knees bent and the feet resting on the mat or place on which you are doing the exercise.
thenón tenderás to raise the trunk for a few centímeters above the ground, to then take it to the right and seek to touch the suchón. You have to keep the contractionón for a few seconds, for laterés return to the positionóinitial n and switch sides.
In this way, Following all these abdominal exercises we can find ourselves in a position toón enjoy all the advantages and benefits that the fact of being able to carry out this type of action, both when it comes to avoiding injuries and protecting yourself from them and to be able to enjoy other advantages such as being able to count on greater flexibility, something to keep in mind and being one of the reasons why it is highly recommended to carry out these exercises to strengthen this part of the body.
