To do any exercise, having a good routine is essential. And it is that a progression and constancy must be marked so that the results are efficient and the exercise that we do is healthy. Thus, depending on that part of the body that you want to work on, you will do some scheduled and marked exercises or others. In this line, it is essential to know your needs and your physical condition, as well as what you want to exercise.
In this case, if your intention is to mark your abs and work on them, you should also make a good routine. Keep in mind that the abdominals is a muscle that is very difficult to define, which is why you must do specific work but at the same time constant and adapted to you. For this reason, you must adapt a routine and increase the intensity and the exercises as the training progresses. To make it possible and help you start a good routine for your abs, today we explain in detail how to do a routine for your abs.
Instructions to do a routine for abdominals
- First of all, you must keep in mind that to tone, strengthen and mark your abdominal muscles, you must also work and exercise the whole body as a whole. And it is that by doing exercise in general – running, swimming, walking , cycling, fitness, etc.-, you activate anabolic hormones, which is why by doing specialized exercises focused on the abdomen you will gain greater benefits, greater toning.
- In line with the above, we recommend that you include in your training routine, about 10-15 minutes to run, swim, walk at a fast pace, etc. Any sport can be, the idea is to activate your body, perform a gentle warm -up beforehand. Next, it is also advisable to do about 5 minutes of stretching -before and after your abdominals-, this way you will avoid injuries and damage and, in addition, you will have less soreness the next day.
- Another essential point to perform your abdominal routine is the fact that you should not train every day. The most advisable thing, if you are not in shape, is to do 2-3 workouts a week -of about 45 minutes between warm-up, exercises and stretching- on skipped days. That is, you should always rest the day after training.
- As there are numerous exercises, we recommend that you do a couple or three routines, mixing the intensity ; thus, you will be able to work a few more days at the limit and other maintenance exercises. In this sense, you should choose those abdominal exercises that are best suited to your fitness and your state.
- In your abdominal routine you must capture the rest time between repetition and repetition and, in the same way, between exercise and exercise. Thus, we recommend that for each exercise you start by doing 3 sets of 10 repetitions and, as the training progresses, increase the number of repetitions. Thus, at the beginning you should do about 20 minutes of warm-up and stretching -a lot of aerobic exercise to burn fat- and about 20 minutes of abdominal exercises. Thus, as you get in shape, you can increase the time focused on your abs.
- As has already been said, there are abdominal exercises in which you have to lift your legs while lying on your back, others in which you have to raise your head to touch your knees, other exercises in which you have to stay up in plank form, other exercises that You must be in a lateral posture and raise your legs and arms, etc. Therefore, try to combine the different modalities and adapt the power and hardness to your condition. The idea is to progress , because if one day you go overboard and then spend 2 weeks without doing any exercise, it won’t do you any good.
- Keep in mind that in abdominal exercises you can damage your back, you’re cervical, your lumbers; therefore, try to do the chosen exercises well, completely and relatively slowly. You should always have your back -when you are on your back- well attached to the ground and you can only achieve this if you keep your abdomen tense.
- In your abdominal exercise routine, the ultimate goal is to work this part of your body; therefore, you should basically force these muscles in all your exercises. Keep this in mind whenever you do abdominal exercises. Finally, we also recommend that you start the routine at a light level and increase the load and power of the exercises as the minutes go by your routine should go from less to more , always ending with gentle exercises again.
What do you need to do a routine for abdominals?
Tips for doing a routine for abs
- No matter how much you diet, if you don’t complement your exercises and sports routine with a good diet , you have nothing to do; thus, you must eat varied and balanced, while drinking enough water -about 2 liters a day-. In the same way, sleeping and resting well and at the right times is absolutely essential as well.
- Keep in mind that each person is different , so adapting the routine well to your needs and physical condition is very important. Choose the exercises that best suit you and, if necessary, see a specialist for guidance and help.
