With These 6 Practices You Will Be Able To Strengthen The Abdominals And Improve Flexibility

Although over time we will be able to increase the intensity it is convenient that we begin to carry out the activities to strengthen the abdominals little by little to avoid pain and injuries

For some people, the abdomen is a very difficult area to treat because it is where fluid retention, fat accumulation and all kinds of inflammatory discomfort are most easily noticed. For this reason, it is one of the areas of the body that we most aspire to lose weight and work towards to show off a slim and defined figure. 

The main key to strengthening your abs and maintaining a slim abdomen is to exercise regularly – with a good training plan – and maintain a healthy lifestyle. That is, exercising, but eating and resting well, mainly.

The advantage of doing so is that we also provide benefits to the spine and other organs and parts of the body that need to be activated to keep in good condition. Best of all, you can start doing them at home, so you forget the excuse of not being able to travel to the gym.

For facilitartelo further, to below we will share you the steps to make 6 different activities. Don’t stop trying them!

Exercises to strengthen the abs

1. The iron

The plank exercise is a classic posture that helps to work the muscles of most of the body. The key is to focus on physical endurance while maintaining balance and tight muscles.

How to do it?

• Lying face down on a yoga mat, raise your body by stretching your arms and supporting yourself with the balls of your feet.
• The back should remain straight and the abdominals fully contracted.
• Hold the position for 45 to 60 seconds, and rest.
• Start with 3 repetitions, and try to increase them little by little.

2. Plank with elbows

This is a variant of the previous activity, only this time you will help yourself with your forearm and not with the palms of your hands.

How to do it?

• Get off the ground with your forearms and the balls of your feet.
• Raise your hips a bit and make sure you keep your back straight.
• Form a straight line with your body, from head to toe.
• Squeeze your abdomen and hold for 60 seconds.
• Repeat this 3-5 times.

3. The tree

The yoga posture or asana called “the tree” is one of the many that this discipline offers to benefit the musculoskeletal apparatus. In fact, with this exercise you can tone and strengthen your abs and also  work your concentration and balance.

How to do it?

• Raise your right knee toward your chest so that all of your weight is on your left leg.
• Take the ankle and rest the sole of the right foot on the inner part of the left thigh.

• Trying to maintain the posture, contract your abdomen and bring your palms together at chest level.
• Then bring them up little by little, until you can fix your eyes on a specific point.
• Take 10 deep breaths, rest, and switch legs.

4. Pelvic lift

The pelvic lift or bridge is a healthy activity that allows you to tone and strengthen your abs and glutes. It takes a bit of concentration and stamina to hold the same position for a few seconds.

How to do it?

• Lying on your back, bend your knees and hold your ankles with your hands.
• Then inhale and raise your pelvis toward the ceiling.
• Contract your abdominal muscles and hold the position without taking your feet off the ground.
• Try to hold it for 45 seconds, rest, and do 5 reps.

5. Starfish

At first it may seem a bit tedious to do it, but with a little practice it will become easier and easier. The idea is that you start slow and little by little increase the speed.

How to do it?

• Lie down on a yoga mat and extend your legs and arms up, as if you want to touch the ceiling with them.
• Next, lift your head and lift your shoulders off the ground, at the same time that you extend your arms and legs to the sides of your body (forming a star).
• Gently lower your shoulders and head as you return to the starting position.
• Do 6-10 repetitions.

6. Knees to the chest

By raising your knees toward your chest while contracting your abdomen, you can firm and tone your muscles. If you manage to keep your balance without dropping your legs to the ground, you will also work your glutes.

How to do it?

• Sit on the floor with your legs spread out wide.
• Bend your knees and raise them toward your chest.
• Keep your calves parallel to the floor and inhale as you slowly stretch.
• Try to keep your back straight at all times and focus on tightening your abs.

Keep in mind that to strengthen the abdominals and obtain good results with these exercises you will have to do them continuously and supported by a good diet.

Try to adopt each of the positions well to avoid injury. Start now!