The abdominals are a part of the body that, if they are well defined and cared for, greatly stylizes the figure. And it is that if you have a belly with nicely defined abs, everything changes; the fat is eliminated and the body is much more cared for and in shape. Even so, it is true that you should keep in mind that the abdominals are not easy to mark, that is, daily work is needed for them to remain and, above all, to remain well marked and strong. In other words, the abdominals are one of the most difficult muscles of our body to work and to mark, since it is a part of our body where many and many fats and calories end up throughout the day and, above all, of the food.
In this line, you must consider that to take care of your body not everything is worth, that is, you must take care of what type of exercises you do and what your physical state is, because if you do them wrong you can damage other parts of the body. For this reason, it is not worth doing any type of exercise for the abdomen, since when working this part of the body many people perform exercises that damage the back or lumbar. So, for you to perform the correct exercises, we explain how to do sit-ups in 8 minutes, so that you can repeat your routine day after day and end up defining good abs.
Instructions
- Before starting to do the following exercises, it is recommended that you warm up a bit; you can run about 10 minutes at a jog, you can walk at a brisk pace or do a little cycling. Keep in mind that if you mix abdominal exercises with other modalities, the result will be global and superior. In the same way, you can also do some stretching before starting the exercise routine.
- All the exercises that we propose are going to be performed on the floor; thus, prepare a small mat, a mat or a towel in a space where you can lie down. Keep in mind that to do these exercises and work your abdomen well, it is essential that you keep your abs tight and tense during the 8 minutes.
- The first exercise is going to consist of lying face down on the ground and keeping your body weight on your toes and elbows, that is, you must raise your body a few centimeters from the ground in the form of an iron. The idea is to move your hips from side to side while swinging your weight from one toe to the other and so on. The head should always be facing the ground and the arms should form an ‘L’ and also keep still, since the only thing that moves is the hip from one side to the other. The goal is that the weight of your body should fall on the abdominals that remain strong and tight. In this case, perform this first exercise for 30 seconds in a row. Next, she stretches and rests on her knees on the floor for 5 seconds and repeats the series two more times for 30 seconds each, with rest in between.
- For the following exercise, you must position yourself in the same way as in the previous one, but this time with your feet and legs closed and stretched. The idea will be that you open and close your feet – open and close the right one, open and close the left one and so on. It is very important that you keep your back straight -to avoid damage- and your abdomen tense. You should do three sets of 30 seconds for this exercise with rest and stretching in between each set.
- Stretch, rest for about 5 seconds and start with the next exercise. For this activity we will continue to be placed in the same way as in the previous ones; Lay face down, hold on top of your elbows, and keep your legs and feet closed and straight. The goal of this exercise is for you to bring your bent knee up to your stomach and lower it; To do this, you must alternate one leg and the other, that is, raise the right knee, lower it, raise the left leg, lower it, and so on. Similarly, do three sets of 30 seconds each.
- In the following exercise we will work the abdominals but from the arms; in this sense, lie face down with the weight of the body on the elbows and the tips of the feet -always keeping the abdomen tight-. Thus, the exercise consists of raising the body as a result of raising the arms, that is, raise the arm supporting the hand instead of the elbow – from the two elbows it passes to one elbow and one hand, then two hands and vice versa to lower -. You must go up and down Also perform three sets of 30 seconds, with a 5-second rest in between each.
- The last exercise will consist of swinging the body from the center to one side, beginning the movement with the posture that we have used for all the exercises. In this sense, lie down in the form of an iron face down, with the weight of the body on the elbows -raised- and on the tips of the foot; then raise your body to one side – raising your arm and hips to this side – and return to the center. You must do four series -two for each side- of 30 seconds each.
- With everything, you will already have your complete 8 minutes of abdominals, taking into account that between each series you must rest about 5 seconds
What do you need
- Mat, mat, towel or something similar.
- Sportswear.
- Will.
- Weather.
- Dedication.
- Constancy.
Tips
- Although during these 8 minutes you will work your abs in a very powerful and effective way, you must be consistent when doing sports so that your body in general notices the improvements; likewise, you should complement physical activity with a good diet, since your food accounts for almost 40% of your physical condition.
