One of the areas with which we are most obsessed in terms of its appearance and health is the abdominal area. And it is that enjoying iron abs in that area is one of the greatest attractions that men and women can count on, in addition to being a sign of health for anyone.
How can you get the abs you want? Here we tell you.
- First of all, establish an exercise routine and diet.
- When making your exercise schedule, be careful to leave at least 48 hours between high-impact exercises in a certain area of the body. So you can only train your abs about twice a week, so you avoid damage.
- Keep in mind that your muscles need time to recover and repair after a high-impact workout.
- Also keep in mind that you should get at least one rest day a week from high-impact exercise.
What do you need to train abs – Tables, Tips and Tricks?
How to train the abs?
It is necessary that you have a warm-up of about 5 minutes before starting to exercise. You can do it by light jogging, pedaling on a stationary bike, jumping rope…
Consider the three components of a good weekly training program.
a) Strength training: Three times a week should be considered.
b) Additional cardiovascular exercise: It can be considered for those days when there is no strength training. Some alternatives to do it: cycling, running, swimming, walking and cardio machines.
c) Abs exercises: Twice a week. It is recommended to do it before your strength training or interval training.
How should you manage your weekly training?
To optimize your abs you have to promote muscle building through exercise. To that end, you have to know how to manage the effort. You have to perform a set of exercises and then you will immediately move on to the next exercise, with only 30 seconds of rest.
Ideally, exercises should alternate between body parts, even if you want to strengthen only one body part, such as your abs.
On the other hand, by varying your body parts you reduce the amount of rest you need in different muscle groups.
And on the other hand, you’ll keep your heart rate elevated throughout your workout, burning fatter. And there is no other part of the body that stores more fat than the belly.
Abdominal Training Instructions – Tables, Tips and Tricks
This is the routine that we recommend to strengthen your abs. It is a high-impact workout for the so-called Abs zone.
In this case you must perform one set of each exercise, and then complete the rest of the circuit twice.
First routine
- Start with traditional crunches in a set of 12 to 15.
- Without rest, follow up with a set of 12-15 knee raises.
- Without rest, perform the oblique V-Up movement of 10 for each side.
- Without resting, do a series of 12-15 back extensions.
- Then do a series of 10-12 squats.
- Take a 30 second break.
- Follow a bench press set of 10.
- Take a 30 second break.
- There are two sets of 10 pull downs.
- Take a 30 second break.
- Do a military press set of 10.
- Take a 30 second break.
- Does a vertical row set of 10?
- Take a 30 second break.
- Do a triceps set of 10-12?
- Take a 30 second break
- Do a set of 10-12 leg extensions.
- Take a 30 second break
- Do a set of 10 bicep curls.
- Take a 30 second break.
- Do a set of 10-12 leg curls.
- Take a 30 second break.
Second routine
Remember that this high-impact abs workout should be spaced 48 hours apart from the next high-impact workout.
Remember to complete one set of each exercise at least once, then complete the rest of the circuit twice.
- Start with a set of traditional sit-ups in a set of 12-15.
- Follow with a series of Saxon Side Bends of 6-10 on each side.
- Make side bridges, 1 or 2 on each side.
- Do a set of 12-15 back extensions.
- Do a set of 10-12 squats.
- Take a 30 second break.
- Do a bench press.
- Take a 30 second break.
- Do a set of 10 pull downs.
- Take a 30 second break.
- Do a military press set of 10.
- Take a 30 second break.
- Does a vertical row set of 10?
- Take a 30 second break.
- Do a triceps set of 10-12?
- Take a 30 second break.
- Do a set of 10-12 leg extensions.
- Take a 30 second break.
- Do a set of 10 bicep curls.
- Take a 30 second break.
- Do a set of 10-12 leg curls.
- Take a 30 second break.
Tips for training abs – Tables, Tips and Tricks
How is each of the exercises in the program performed?
Traditional
sit-up Lie on your back with your knees bent and your hands behind your ears. Slowly lift your extended legs straight up, keeping your shoulder blades flat on the ground.
Knee Raise
Lie on your back with your head and neck relaxed and your hands on the floor near your butt. Your feet should be flat on the ground. Use your lower abdominal muscles to lift your knees up toward your rib cage. Then slowly lower your feet back to the starting position, until your feet lightly touch the floor.
Oblique V-Up
Lie on your side with your body in a straight line. Fold your arms across your chest. Keep your legs together, and lift them off the ground as you lift your top elbow toward your hip. The range of motion you will have is little, but you will feel an intense contraction in your oblique muscles.
Bridge
Start by getting into the pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Pull your abs in as follows: Imagine that you are trying to pull your belly button against your spine. Hold that effort for 20 seconds, breathing steadily.
Saxon Side Bend
Hold a pair of light dumbbells above your head, in line with your shoulders, with your elbows slightly bent. Keeping your back straight, slowly lean to your left side as far as possible without twisting your upper body. Pause, and return to an upright position. Then lean to your right side as far as possible.
Side Bridge
Lie on your non-dominant side (right if you’re left-handed, and vice versa). Support your weight on the forearm on that side and on the outer edge of the foot on that side. Your body should form a straight line from your head to your ankles. Bend over your abs as far as you can, and hold this position for 10 to 30 seconds. Keep your breathing steady. Just relax. Do repetitions of up to 30 seconds.
