If you are looking for some good exercises to firm your stomach, below you can find 10 that will help you have a toned and well-defined abdomen.
Alternate them for greater efficiency. Eliminate the belly: 10 ideas of exercises to tone the belly
Contents
- Eliminate the belly: 10 exercise ideas to tone the belly
- 1) Crunch
- 2) Inverted Crunch
- 3) Exercise of the pendulum
- 4) The fake climb or slow climber
- 5) Oblique Crunch
- 6) Heel touch
- 7) Plank
- 8) Plank outstretched arms
- 9) V-Ups
- 10) Dynamic Cobra
- Additional tips
Here’s how to tone your belly by alternating different exercises.
Always keep in mind to take a break, between one exercise and another, of at least 30 seconds without ever exceeding one minute. This is because an excessive break will cool you down and cause you to lose motivation and focus. Play them in front of the TV, in the gym or quietly at home by playing background music.
Remember to always start with some warm-up and stretching. The ideal would be to have at least 10 minutes in which your body begins to move. Warm up each part, as the exercises I recommend below will involve the whole body.
After warming up you are ready to go! 1) Crunch
The Crunch is nothing more than the classic abdominal.
Start lying flat on your back with your knees bent and your feet flat on the ground. She places her hands behind her head and lifts her upper back by lifting her chest for at least two seconds, gently returning to the starting position.
Some tips for doing it correctly:
-Make sure you don’t push your head too far with your hands. You have to try to keep your head, neck and back aligned.
– Try to raise your chest enough to raise your shoulder blades off the ground. It is not necessary to bring the back up to the knees, as this would strain the lower back too much.
Exercise: 2 reps x 10 crunches = 20 total crunches 2) Inverted crunch
A very effective variant of the classic crunch and the inverted one. Unlike the first one in which the back moves, in this one the legs move.
Begin lying on your back with your knees bent and feet flat on the ground.
Your arms should remain at your sides with the palms facing down. Contract your abs and lift your knees above your hips. Get your knees bent 90 degrees above your hips. Lift your hips and lower back off the ground, then return to the starting position.
Exercise: 2 repetitions x 12 crunches = 24 crunches 3) Pendulum
exercise This exercise is particularly easy but you have to pay attention to the movement of the legs.
You have to lie on your stomach, with your arms close to your body and your legs together and extended. The legs are raised, forming a 90 ° angle with the body.
Slowly move your legs first to the right then to the left remembering that the hips must not move, only the legs! Sway left and right and hold the position for a few seconds.
This exercise helps your lower abs. Exercise: 2 repetitions x 10 = 20 4) The fake climb or slow
climber The climber is one of the most strenuous exercises for the abdominals. Always remember to do an appropriate warm up before starting.
Begin lying on your stomach with your face down. She raises her body by bending her arms until they are fully extended. When you are in this position (which is also that of the plank with outstretched arms), you must simulate a climb with the legs. Then bring the right leg forward a little and repeat with the left, then go back to the starting position, first with the right leg and then with the left.
Exercise: 2 reps x 10 (per leg) = 20 per leg 5) Oblique Crunch
Another alternative to the classic crunch and the oblique crunch.
It starts from the crunch position, then back and feet on the ground, knees at 90 ° and hands behind the head. As you go up, touch the elbow of your right arm with the knee of your left leg. Return to the starting position and repeat the movement with the other side of the body.
Be careful not to lift your head with your hands or you will strain your body muscles and risk an injury.
Exercise: 2 repetitions x 12 crunches = 24 crunches 6) Heel touch
Lying on the floor with your knees at 90 ° and feet on the ground, lift your shoulders slightly from the ground and touch your right heel with your right hand and then with your left hand the left heel. The shoulders should always remain elevated and the abdominals contracted.
Exercise: 2 repetitions x 10 touches (each side) = 20 touches (each side) 7) Plank
The classic Plank is an exercise that must never be missing as it works on the whole body.
How to do it:
To do it, start lying on your back with your head down. Calmly you have to lift your body off the ground putting yourself in a particular position: you have to keep your elbows bent at 90 ° and make sure they are directly under your shoulders. Contract your belly muscles and keep your head down for the duration, always looking at the floor.
Exercise: 1 x 1 minute = 1 minute (increase the time if you find it easy) 8) Plank straight arms
A variation of the classic plank is the one with outstretched arms. It always starts from a prone position and then extends the arms by placing the hands at the same width as the shoulders and lengthens the legs. Keep your abs contracted throughout the exercise.
Exercise: 1 x 1 minute = 1 minute
(increase the time if you find it easy) 9) V-Ups
To perform the V-Ups, lie on the floor in a supine position (back to the ground) and legs extended. Stretch your arms behind your head.
Start lifting both legs and arms vertically until they make contact, then slowly return to the starting position.
Exercise: 2 repetitions x 10 touches = 20 touches 10) Dynamic Cobra
At the end of your workout, I recommend that you do this exercise taken from yoga, it is called Dynamic Cobra.
The Cobra strengthens the back muscles and stretches the abdominals.
Lie on your back and keep your hands next to your chest with your wrists under your shoulders, your elbows close to your torso and your forehead on the ground. Slowly raise your head, open your shoulders and lift your chest off the ground by arching your back until your arms are straight. The lower body does not move.
If done correctly, the arms do not support much weight.
Remain in maximum extension for a few seconds and then return to the starting position.
Exercise: 3 reps x 10 seconds = 30 seconds Additional tips
- To firm the stomach, not only exercises but also a healthy and balanced diet are needed.
- Remember to always start with a warm-up of at least 5 – 10 minutes and finish with a bit of stretching for 5 – 10 minutes.
- Before, after, or every other day, remember to do a cardio activity. A cardio workout allows you to melt fat faster and the exercises I highlighted above will be even more effective. An example of cardio exercise could be running, biking or brisk walking. Do these activities at least 2-3 times a week for about 30 minutes at a time.
- Take a break of at least 30 seconds (maximum 1 minute) between each exercise.
