Four exercises that serve to mark the abdomen

In order to have a flat and marked abdomen, that is, to observe the so-called “squares” in sight, you must have a lifestyle that contributes to this purpose. A healthy diet and physical training are essential to obtain good results.

Before starting this process, it is advisable to consult a nutritionist to receive professional advice and a meal plan. Likewise, having the supervision of an expert in physical training to have an adequate routine for individual needs.

the web portal Men’s health highlights four exercises that help to work the abdomen area and have a flat abdomen.

1. Isometric plank

• Get into the plank position.
• The sword must be straight and the buttocks firm.
• Maintain the position for 30 seconds.
• Repeat several times.

2. Mountain climbers

• Lean on a higher surface to have a little inclination.
• Support your arms and as if it were a basic plank, raise your knees one by one to chest height.
• Do not arch your back, as it can cause injuries to the lower back.

3. Bird dog

• Get into dog position.
• Raise your right arm out in front of you as you push your left leg back.
• Then switch arms and legs.
• It is important to have firm glutes and core. The back must be straight to avoid injury.

4. Iron Superman

• Lie on your stomach, like the isometric plank.
• Stretch the arms and legs, simulating the figure of superman flying.
• Hold the position for several seconds.

ABS

The abdominals are one of the exercises best known for its benefits to reduce abdominal fat, tone the belly and reduce the waist.

How to make them?

• On a mat or mat, lie on your back with your legs bent and your feet flat on the floor.
• Place the hands at the level of the ears and raise the trunk a little by force with the muscles of the abdomen. The spine should be kept straight and the neck should not be bent, as this can cause pain.
• It is recommended to perform three series of ten to 20 repetitions each.
• To intensify the exercise, you can perform the same movement, but raise your legs a bit.

recommendations

better with healtha portal specialized in health and personal care, points out some recommendations to take into account when starting a process to have a flat abdomen:

1. Eliminate from the daily diet those foods that have a high fat content. It is advisable to highlight fruits and vegetables in the diet.
2. Follow a rigorous physical training plan that helps to lose weight and reduce the levels of accumulated fat.
3. Avoid large portions of food. “The best thing is to get used to dividing food into five portions to eat throughout the day, remembering that they must be nutritious foods that provide few calories,” he details. Better with Health. On this aspect, a nutritionist should be consulted to find out the healthy amount of portions of each meal.
4. Stay hydrated. Drink lots of water.
5. Moderate the consumption of sauces.
6. Moderate the consumption of sugary foods and drinks.
7. Eat dinner at least 2 hours before going to sleep.

Benefits of regular physical activity

The World Health Organization points out the benefits of regular physical activity:

• Prevent the risk of heart diseases and conditions, cerebrovascular accidents (stroke), diabetes and various types of cancers.
• Helps reduce symptoms of depression and anxiety.
• Improves the general well-being of the organism.
• Helps prevent non-communicable diseases.
• It guarantees the good growth and development of young people.
• Reduces the risk of falls, fractures and injuries.
• Helps maintain a healthy weight.