Having a defined abdomen is one of the constant struggles that many people have, since it is a part of the body that is difficult to exercise and that generates severe pain in that and other parts of the body. However, achieving a totally toned belly does not only depend on the diet or the routine with multiple exercises, but also on carefully choosing which are the most effective practices to exercise.
A study conducted by Harvard University, entitled Core Exercises: 5 workouts to tighten your abs, strengthen your back, and improve balancerevealed that the Traditional exercises, such as sit-ups, only work an area of the central part of the body and can lead to injuries.
In this way, Harvard University highlights that in order to have a defined and totally toned abdomen, it is essential to work on the area of the back, arms and legs, and at the same time he affirms that no training to flatten, harden or define the abdomen works better than isometric abdominals, that is, the exercises known as planks.
According to Harvard, Planks not only tone your core muscles, but also strengthen your back and improve your balance. Likewise, this exercise, which has multiple variations, causes the body to contract and the muscles to tense for a period of no more than 10 seconds.
Harvard affirms that the classic plates are positioned as the best exercise to mark the abdomen. This exercise consists of holding the body horizontally with the arms, forming a completely straight line with the rest of the body and maintaining this position for a few seconds.
The secret to doing a plank correctly lies in not rounding your back, looking slightly forward and keeping the abdomen and buttocks tight. But for the best results, this exercise should not be held for more than 10 seconds, because otherwise you will be doing it wrong and you could cause a back injury.
It should be noted that to have a firm abdomen it is not enough to only do planks; According to Harvard experts, different isometric exercises should be implemented to work the entire area and improve muscle strength. Namely, If you want to gain greater strength in the body, it is advisable to alternate exercises doing lateral isometrics, with foot lifts and each of its variations where your own weight is used.
the bridge: This exercise will develop the lower abdominal muscles. and will also strengthen the stability of the body. You should only maintain this posture for 30 seconds and rest another 15 seconds between series and series.
The hinge: they are abdominals that are performed from the knee to the elbow. With this exercise you work the lower back muscles, plus all the abs. Experts recommend running three sets of 20 repetitions, each resting 30 seconds.
Leg curls: These exercises require a lot of resistance, but they are ideal for toning the abdomen and also for working the muscles, because the tension falls on that part of the body.
The squats: This exercise has become one of the most basic in any routine, as they help lose weight, stimulate the cardiovascular system and define the buttocks and legs. In addition to losing weight and volume, there is also an improvement in your flexibility, balance and strength.
The burpees: This is one of the most complete exercises, since different aspects of the body are worked on, such as cardiovascular resistance, strength, balance and coordination.