Published: 06/27/2013 - Updated: 12/08/2016
The challenge of having a defined abdomen is not just about vanity, as a strong abdomen is a sign of strength for your whole body.
The abdominals are muscles that we all possess; however, we do not always “show” them. If you want to define these muscles then you need to follow a series of recommendations and an exercise routine to get it.
Farewell to the fat
There is a fat layer under the skin which covers the waist circumference. Even though we work and strengthen these muscles, they cannot be seen because they are hidden behind the fat layer.
Cardio is required to burn fat, but strength training helps us to gain muscle, increasing our energy expenditure, so that we burn more calories even while resting. Doing at least four hours of cardio per week should be part of your routine. It is also recommended that you include a balanced diet to lose weight.
15 or 20 minutes of cardio is recommended after your strength or weight routine. Vary the intensity and try to reach high intensity peaks. Jumping rope, using the treadmill, or ellipticals are good examples of cardiovascular activity.
On the ground, take a pushup position and perform a push-up without touching the ground, rise and lean on one arm, raising one of your arms upright, slightly turning your waist. Repeat.
Stand with your feet slightly open a little more than the width of your hips, hold a dumbbell in one of your arms, bend your knees, lifting up your arm in which you are holding the dumbbell and stretch. Bend your arms and legs again, descending, for repetition.
Abdominal stabiliser exercises
Hand to contrary foot:
Position yourself lying on your palms and the tips of your feet; lift your hips, stretching your arms and legs.
Turn your waist, bringing your hand to the opposite foot and back. Perform the same activity with your opposite arm.
Turning with fitball:
Lie on your back with your knees bent. While holding something in your hands (such as a ball), turn your arms and waist trying to keep a stable pelvic girdle. By keeping your body stable, the abdomen makes a greater effort, which is reflected in greater work out.
Lie face down on a mat, resting your weight on the balls of your feet and your forearms.
Move your body to the side with your forearms, make sure the work is concentrated in your abdomen.
Support in a sofa or chair:
Put yourself on a support, carrying your weight on the palm of your hands and put your arms straight.
Stretch your legs by contracting your abdomen.
For the first exercise, position yourself with your palms and knees on the floor.
Contract your abdominal muscles, keeping your back straight and holding for a few seconds. Take several breaths with your diaphragm, expanding your chest with every inhale.
In the second exercise, lie face down. Raise your abdomen and contract the muscles, without it touching the ground. Keep this position for several seconds, relax, and do it again.
Beware of the crunches
Although you can include them in the routine, it is a common mistake to believe that the more crunches you do, the sooner you will see results. The most successful is to perform 15 to 20 slow repetitions, always being careful about posture to avoid any injury that may occur, such as in the back.
Always watch your posture during the exercise and do not carry out the activity neglectfully. It is preferable to perform fewer repetitions than to perform the exercises with an unfavorable position.