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Exercises to eliminate abdominal flaccidity
Drinking plenty of water and following a balanced diet are just as necessary as performing certain specific exercises to tone the abdomen.
In general, it is an area that tends to lose firmness, as well as being among those that accumulate the most fat, compromising the figure. Fortunately, there are ideal routines to do at home leaving in the past the need to go to the gym.
How to tone the abdomen without leaving home?
Although it is very difficult to achieve, toning the abdomen does not have to require going to the gym or resorting to difficult workouts, it is enough to practice a simple routine from the comfort of home in any spare time.
basic sit-ups
Although there are different ways to build abdominals, without a doubt this is a simple workout that remains valid when it comes to toning the muscles in the area, although they can be complemented with other activities, they are the ideal exercise for beginners.
How to make them? simple, lying on your back, feet on the ground flexing the knees, simultaneously, the elbows must be kept open while the head is supported by the hands.
In this posture, the abdominal muscles are contracted, raising the head until the upper part of the torso is separated from the floor or table, thus holding for about 3 before returning to the starting position. 4 sets of 15 reps is a good start.
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lower abs
The work that must be done to form the lower part of the squares or abdominals is different, because in the movement to be performed, the back should not be separated from the surface.
You must be lying on your back, and then support your hands on a bar or, failing that, extending your arms to the sides; subsequently, you will have to slowly raise both legs without raising the lower back until you complete 3 sets of 15 repetitions.
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Abdominal plank with forearms
The reason why exercise is recommended lies in its effectiveness in strengthening and toning the belly, improving its appearance; however, it should be noted that it offers the additional advantage of reducing back pain. Despite being a simple posture at first glance, it demands concentration and balance.
The way to do it is to lie face down, resting your forearms and the tips of your feet on the floor, with your back straight, contracting your abdominal muscles, making sure that your elbows are positioned under your shoulders, a position that will be maintained for about 30 seconds. in 4 series of 15 repetitions.
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Abdominal toning bike
The goal of this exercise is to mimic the movement executed when riding a bicycle, thereby working the abdominal muscles while strengthening the lower back, in turn improving circulation in the legs.
Lying on your back on the ground, proceed to raise your legs by bending your knees at an angle of 90 degrees. Without letting the limbs fall, try to join the right elbow with the left leg and vice versa, until completing 15 repetitions, completing 3 or 4 series.
