3 abdominal routines to get a perfect abdomen

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The abdomen, both for men and women, is one of the areas that we most seek to tone up. However, not everyone has the resilience and stamina to maintain an adequate training routine to achieve the long-awaited abdomen of steel.

With the 3 abdominal routines that we explain below, not only the abdomen is strengthened, but it is also possible to sculpt it to achieve a perfect abdomen. Join the challenge!

The importance of exercising the abdomen

And it is that, although it is considered that the work in the abdomen area, which is where more visceral fat accumulates, is slow and demanding , in reality it only requires perseverance (in the exercises and in the balanced diet that must be followed to burn those unwanted fat reserves). The key lies in losing body fat by increasing muscle mass.

How to get toned, marked, sculpted abs that show a flat stomach? It is important to focus the exercises on the abdominal and lumbar region , yes. But multi-joint exercises that activate the entire metabolism and help burn those fats and, at the same time, gain muscle are also key.

Abdominal routines 5 minutes to tone and get the perfect abdomen

This type of routine to tone the abdomen does not require any element or gym equipment, so it can be included in the training dynamics at home without any problem, as long as the execution techniques of each of the exercises are respected. That composes.

It is also recommended to perform between 5 and 10 repetitions of each exercise , with 5 being ideal for those who are just starting out, and 10 for those who have some background and previous training. In the case of beginners, it is highly recommended to plan breaks between each type of exercise to help recover the core of the body and avoid premature exhaustion.

This routine includes the following toning exercises for the abdominal and lower back:

-Horizontal and vertical scissors . It is important to keep the core tight and control the movement, so before adding speed, it is better to focus on executing the exercises well.

-Crunches of legs, bringing the knees to the chest and stretching completely until they are parallel.

-Reverse sit-ups , performing shrugs.

- Leg raises.

intense routine with intervals

Another of the existing options to achieve a perfect abdomen is to focus on HIIT routines, more intense and that work at intervals. In this case, with intervals of 30 seconds-rest of 10 seconds for 7 minutes.

This abdominal routine works mainly on the lower abdomen and also on the obliques, so that, if it is maintained over time and a proper diet is followed, the desired V is marked. The exercise routine to tone the abdomen consists of interspersing the following exercises:

-Extended leg raises.

-Side plates.

-Inverted crunch.

-Mountain climbers (in all the variants that are desired).

-ABS.

-High Knees, with which the 7 minutes in which the abdomen is worked to tone it and get a belly of steel are completed.

Routine to tone the abdomen and burn calories at the same time

This is an interval training modality that is made up of 6 exercises performed in a row, without rest , each of its repetitions lasting 30 seconds. The order in this case is indifferent as long as the type of exercise and the time of each one are maintained.