Do you want to exercise but you do not have much time to travel or do not have enough money to go to a gym? We tell you that you can do exercises in your own home and with good discipline you will be able to notice results, on this occasion we will teach you Abdominal exercises at home using the sofa, with which you can keep fit.
To do the exercise in a more enjoyable way, you can do it while watching a series on television or listening to music of your choice.
Let us remember that the abdominals are those that are located, as their name indicates, in the abdomen, which is the cavity that you have below your chest and above your pelvis.
The muscles that are called abdominals are the ones that serve to support the upper trunk and are also the ones that allow it to move either by bending, turning, down or up, they are also responsible for maintaining the internal organs within that cavity, due to the pressure exerted by these muscles.
There are several groups of abdominals, some are located in the upper part of the navel and others below it, and they are divided into 4.
The rectus abdominals: these are the ones that can be marked, that is, the famous six pack or chocolate bars and they are the ones that have the function that the body can move between the pelvis and the thorax.
The oblique: are those muscles that are found transversely in the abdomen, their shape is triangular and they are quite long, these are found on the sides of your abdomen and are divided into internal and external.
Transverse: this is the muscle layer that is deeper and they are responsible for having the trunk stabilized and also maintain the internal abdominal pressure well.
Linea Alba: they are those that are in a midline taking the pubis as a reference and reach the edge of your thorax.
What do you need
To sofa
Instructions
- Bend each leg and include a half twist: put your hands behind your head, one leg on the couch and bend the leg until you see it make a 90 degree angle. And bring the elbow on the other side to the parallel of your knee; you must pay attention that the knee of the leg that you have flexed is not going to exceed the tip of your foot. Do 10 push-ups. Do the same with your other leg.
- Stand with the sofa backwards and rest your hands on it and start doing some push-ups including a kick, you must have your elbows with a 90º flexion before starting. Do 10 push-ups on each leg.
- Lie down on the sofa, fully stretch your legs and lift them in the same way without bending them and return to the starting position. Do this 10 times in a row.
- Do some inverted crunches: for this you must sit on the entire edge of your sofa and then you must lean slightly backwards, begin to stretch and bend your knees without going to touch the ground. Repeat this 15 times.
- Stand a few centimeters from the arm of your sofa and put your hands there, making sure they are perpendicular to your shoulders, stretch your feet well, you should be in an inclined position and start doing push-ups by bending your elbows. Do this 20 times.
- Sit back on the edge of the sofa, and do 20 scissors, put your hands on the back of your neck, lean back a little with your back very straight, stretch your feet and begin to pass one leg over the other as if imitating scissors.
- Lying on the sofa, bend your knees so that your feet are parallel to the floor at an angle of 45º and start pedaling just as if you were on a bicycle.
- Lie on the floor and hold on to the bottom of the sofa, stretch your legs up, so that they are completely straight, and push yourself back with your hands until you manage to raise your hip area a little, do it 15 times.
- Lie on the floor on your back and put your legs on the sofa, start doing side crunches, put your hands behind your neck and bring your right shoulder to your left knee and then your left shoulder to your right knee, alternate and do it 20 times.
- Being in the same position as point 9 you can raise the level, now do not put your hands on your neck but stretch them forward and then do the abdominals by bending, raising your hands to the outer side of the knee and then to the other.
Tips
- Remember that abdominals are for toning, if you want to lose weight you should do a good cardiovascular exercise routine for at least one hour three times a week.
