The work of the abdominals is a fundamental part in the process of transformation of the body, both physically and aesthetically. Having strong abdominals helps us to have a better stabilization of the body when performing other exercises such as squats, push-ups, the military press, among others, which also translates into reducing the risk of suffering an injury during sports sessions .
Because it is a very large muscle group and testo e force that is involved in many other daily movements and sports, the frequency of training these should be made up to a total of 5 times per week, which ensures optimal growth, as well as a greater toning and gain in strength levels.
As discussed in the previous article, there are different ways of working this area, such as, for example, in the gym by using cables to add greater resistance and diversity to routines; although you can also choose to work from home, allowing beginners to gradually get accustomed to more intense workouts. Even the most advanced athletes can take advantage of this modality by using certain techniques that make movement difficult.
In this article we will focus on the work of the abdominals at home, so here we show some exercises that you can add to your routine to start working that powerful six-pack that are definitely worth looking at any time.
This exercise focuses on the work of the obliques, which are also part of the core of the body. It is a very useful movement to tone the area, as well as to improve the balance of the body by having to maintain a position “afloat” throughout the journey. One of the main advantages of this exercise is that it can be done by any person regardless of their physical condition, and that it does not require the use of external material for its execution.
Start sitting on the floor and raise your feet, keeping them in the air and crossing your ankles.
Next, take the torso so that the body is slightly inclined, although trying to keep your back straight at all times. To achieve this it is necessary to tighten the abdomen.
Next, bring your hands forward, holding each other and with your arms fully extended.
From this position rotate on your own axis, bringing the arms to each side. You should feel how the obliques exert force in each movement.
You can use some weight, taking it with your hands to add intensity to the exercise.
2. Leg raising
This is another exercise that is extremely easy to perform and in which it is not necessary to use additional material to carry it out.
Keep lying on the floor with your legs together and arms attached to the sides of your body.
Then contract the abdomen and bring the legs up trying not to move any other part of the body or make effort with the back (must stay in contact with the ground throughout the journey).
Once the legs have reached as high as possible, hold the position for a couple of seconds and return them to their original place in a controlled movement.
To increase the intensity of the exercise you can put leggings at the height of the ankles.
3. Leg up
Although it may seem an exercise very similar to the previous one due to its name, the truth is that they do not share much in common, except that they focus on working the same muscle groups. We could say that they are a slightly more difficult variant of the traditional crunch.
Keep lying on the floor with your legs together and arms at your sides.
Then raise one of the legs so that it is transverse to the trunk of the body.
With the leg in the air, take the upper body to the top so that the hands are able to reach the ankle in the air. As you can tell, by doing that you will be doing the crunch we already told you about.
When you reach the number of desired repetitions, do the same steps with the other leg.
This exercise is also extremely effective for working the middle area of the body. We could say that it is a variation of the traditional plank or iron, with the difference that other muscles such as shoulders are involved in it.
Start in the plank position: the extended body with the tips of the foot on the ground as well as the arms and elbows, trying to keep the back and buttocks on the same line in the air.
Next, bring one of the hands to the height of the shoulders, so that it touches the ground. Your body will rise, as expected.
Roll knee outs with medicinal ball
This is undoubtedly the most complex exercise for the work of the abdominals in comparison with those already mentioned, since it requires a total control of the weight of the body to be able to carry it out. In addition to this, it is also necessary to use a medicine ball or a roller wheel.
You start by placing yourself with your knees resting on a soft surface. At the same time we position the medicine ball or the roller wheel in front of us.
We take the ball with both on top of it.
Then we will move forward so that the body will fall little by little, but without letting the hips lose their straightness.
Once the feeling of not being able to advance appears again, we will return to the initial position, again taking the ball back, with the abdomen contracted and the back straight.
Bonus: J Turns
We conclude with this bonus exercise that can be fun for some people, as well as more challenging, as this will not only work the abdomen, because the arms and shoulders should also make an extra effort to not affect the execution technique . For this exercise it is necessary to use a fitball.
We start again imitating the ironing position, only this time with the arms fully extended with the palms resting on the ground and supporting the weight of the body. The feet will stay supported on the fitness ball.
Then we bring the knees forward, so that the ball also slides along with them. The back will tilt with this movement, but we must try to keep it straight on the path.
Again we return to the original position.