The exercises of abdomen, as well as buttocks, are the most chosen when it comes to getting in shape. This the Twins Pin they know (
@gemelas_pin), and for this reason they bring this week three routines to get a flat stomach in record time.
Remember that to achieve this it is also necessary to carry a healthy nutritionbecause just by doing these exercises you will not be able to tone the abdomen.
These activities were recorded at the facilities of
The Corporate Gym.
The exercises to remove belly that you can do every morning when you get up
This training to reduce the volume of the gut and achieve the desired ‘tablet’ includes four easy-to-execute toning exercises. To perform this table correctly, they propose to do 15 repetitions of each exercise and carry out 3 series, with a 30-second rest between each one.
– Bike with active pause. To perform the exercise on the bicycle correctly, start lying on your back, with your hands behind your neck. Keeping the ‘core’ active we will raise the legs and extend first one and then the other. The torso will turn slightly to the opposite side to which the leg is stretched in a synchronized manner. To count a repetition we will make the movement to one side and to the other and then a sustained pause of two seconds. Next we will repeat the complete sequence and so on up to 15 repetitions.
– Raise and lower the legs with opening at the top. This abdominal work exercise also begins lying on your back. With the ‘core’ activated we will raise the legs up keeping them together, we will open them once up and finally we will lower them also keeping them together. The Pin Twins recommend placing the arms under the body as support to avoid overloading the lower back during the exercise.
– Rebounds from side plate. To perform this exercise we place ourselves in a side plank position, with the elbow and knee supported. We raise the body making rebounds while maintaining verticality. We do 15 repetitions with one side and 15 repetitions with the other.
– Plank with knee flexion. We place ourselves in the abdominal plank position, trying to keep the abdomen hard and activated and from that position we flex one knee to bring it closer to the ground, in turn raising the body until we are in a slight pyramidal plank. Then we repeat the movement with the other leg. We do 15 repetitions of the sequence.
Easy abs to get a flat stomach in a month
This fitness circuit consists of four series and four exercises, which have to be done fifteen times each and take a 30-second break between exercises and series. A mat is required to avoid hurting your back.
– Scissor Shrink. With your back resting on the floor and your legs in the air, touch your left ankle with your hands while this knee is flexed and the right leg remains straight. Then, touch the right ankle with your hands while this knee is flexed and it is the left leg that will be stretched in the air. Repeat it 15 times.
– alternate star. On the floor, with your back resting on the mat and your legs suspended in the air, stretch your left leg as close as possible to your head while your hands touch it and your right leg remains straight without touching the floor. Repeat it later with the right and so on up to 15 times.
– Side plank oblique crunch. In a side plank position, supporting the lower part of the legs and the right forearm, bring the left leg that is suspended in the air with the left elbow. So up to 15 times. Remember that in the next series you have to change your support point, in this case supporting the left part.
– ‘Russian twist’. Sitting on the ground, supporting the buttocks and heels and with a straight back making a 70º angle with the ground, they carry an imaginary ball from right to left with their hands, making a stop in the center, as shown in the video. Repeat the entire sequence 15 times.
Four floor exercises that harden the abdomen
In this training you will do 40 seconds of work, 20 of rest and once you do the exercises they propose, remember that you have two more rounds left to finish.
– extended leg raises. Lying on the ground, with your back supported, your arms by your sides and your legs forming a straight line upwards, maintain your balance and lower your legs without resting them on the ground. We raise them again and so on for 40 seconds.
– Balanceos. With your butt resting on the ground and your hands too, gain momentum, lifting your butt off the ground, and raise your legs up and then stretch them horizontally without supporting them. Do it for 40 seconds.
– russian twists. Sitting on the floor, supporting your buttocks and heels, maintain your balance by moving your arms from one side of your trunk to the other. Do it for 40 seconds.
– pyramid iron. In a plank position, supporting your forearms, bring your weight to your feet forming a pyramid. Then return to the plank position and repeat for 40 seconds.
In addition to the routines that they propose every week on ABC Bienestar, the Pin Twins, who are approaching 100,000 followers on Instagram, plan online workouts aimed at weight loss and muscle toning on their social networks.