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 talk in more depth about this type of exercise, 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 should be raised until an aligned position is achieved.
It is often customary to carry out a greater elevation of the buttocks since these help in facilitating the exercise, but keep in mind that it is necessary to keep them parallel to the trunk. You should start by doing a static plank, holding the pose for about thirty seconds, then rest. As you increase in the practice of this exercise, keep in mind that you can add difficulty to the exercise, so that it is even more 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 below has two variants that you must take into account. The simplest of them is to raise the legs, without flexing, and then lower it slowly until an angle of 45 degrees between the legs and the ground. You can repeat this exercise for about twenty times in order to work the lower abdominals..
Alternatively, you can opt for a slightly more complex option., which consists of lowering the legs en bloc and stretched, until they are a few centimeters above the ground.
Scissor Leg Raise
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 descending and if you want to add intensity you will have to keep your knees without bending..
leg flexion
Once you are in a lying down position, 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..
To be able to do this exercise effectively and thus achieve a better result, it is recommended repeat it 20 times.
Ball Leg Raise
If you are looking for exercises to do abs, you must take into account that you will need, in this case, have a pilates ball to do this exercise. Nevertheless, if you don't have any at home you can do it with any other type of ball that helps 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. Next, from this position, you will have 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 most practiced in 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 behind the head. Now we will have to climb one of the elbows, to then accompany him from the trunk and proceeds to go down. Then you have to repeat 20 times on each side.
Touches to go down to the heel
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.
Next you will have to raise the trunk for a few centimeters above the ground, to then take it to the right and seek to touch the heel. You have to hold the contraction for a few seconds., then return to the starting position and change sides.
In this way, By following all these abdominal exercises we can find ourselves in a position to enjoy all the advantages and benefits 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.