2023-07-01 01:42:47
Toned abs not only improve physical appearance, but also strengthen the body and contribute to better posture and stability. However, it is important to know which exercises are the most effective in order to achieve optimal results. In this article, we have compiled some expert tips and recommendations on the best exercises to tone your abs. Below are seven key exercises that will help you reach your fitness goals.
Planks are one of the most efficient exercises to work the abs and strengthen the core. According to runnersworld.com, “Planks are highly effective because they activate several muscle groups at the same time.” To perform a pushup, you need to get into a pushup position with your forearms flat on the floor, elbows under your shoulders, and legs extended. Keep your body in a straight line and contract your abs for at least 30 seconds.
Traditional crunches are still a great option for toning your abs. Experts suggest performing crunches correctly to maximize their benefits. To do this, you need to lie on your back, bend your knees and put your hands behind your head. Raise your shoulders off the ground while contracting your abs.
And finally, you need to make sure you don’t pull on your neck and exhale as you come up. You can perform three sets of 15-20 repetitions.
The leg raise is a challenging but effective exercise for toning the lower abs. The salud180.com portal recommends “lying on your back and raising your legs straight up, keeping your abs contracted. Lower your legs slowly without touching the ground and repeat the process.
You can start with three sets of 10 repetitions and gradually increase as you gain strength.
Russian twists are a dynamic exercise that strengthens the abdominals and obliques. When doing it, the person should sit with their knees bent and their feet on the ground. Lean back slightly while balancing on your buttocks. Subsequently, you must turn your torso to the right and then to the left, touching the floor with your hands on each side. Perform three sets of 12-15 repetitions.
Mountain climbers are a very complete cardiovascular and abdominal exercise. You should be in a push-up position with your arms extended and your hands in line with your shoulders. Bring one knee up to your chest and then quickly switch legs, as if you were running on the spot. Keep your core contracted and perform three sets of 30 seconds.
Menshealth.com noted that “Side planks are great for strengthening the obliques and stabilizer muscles.” When performing this exercise, you should start by resting your right forearm on the ground and your body in a straight line. Lift your hips off the ground and hold the position for 30 seconds. Repeat on the other side. Perform three sets on each side.
The abdominal wheel is a simple but effective device for working the abdominals. You must hold the wheel with both hands and kneel on the ground. Roll the wheel forward, keeping your body in a straight line, and then return to the starting position. Start with three sets of 8-10 repetitions and gradually increase as you gain strength and stability.
*This article was created with the help of an artificial intelligence that uses ‘machine learning’ to produce human-like text, and curated by a journalist specializing in SEMANA.
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