Since not all of us have time or money to go to the gym, here are two abdominal exercise routines that you can do at home. It is enough to alternate them until completing two or three sessions a week with 8 repetitions of each of the exercises in routine 1, and 12 of routine 2. You will be surprised by the results yourself.
Abdominal exercises routine 1
- Knees to the chest: Starting position: Lying on the floor, arms extended along the body. Right leg bent up, the left bent and resting on the ground. The movement consists of bringing the right knee closer to the chest while inhaling and exhaling the air in the return exercise. Then alternate with the other leg.
- It is important that you keep your back glued to the ground and that when you return you do not stretch your leg to bring it to the ground, as that would cause you to bend your back.
Elbow – knee: Starting position: lying on your back, left hand behind the neck, elbow out; right arm extended at shoulder height. Legs bent with the soles of the feet flat on the ground. The movement consists of bringing the left shoulder closer to the right knee when exhaling the air, and inhaling on the return. Alternate with both arms.
- You must be careful to keep your back flat on the ground and not press the neck with your hand.
Raise head – shoulders: Starting position: lying down with legs bent and open to the width of the pelvis, arms bent with hands joined under the neck.
- The movement consists of raising your head and shoulders slightly as you exhale. Inhale to return. You must be careful not to raise the bust above the shoulder blade and that the rest of the back remains glued to the floor.
Abdominal exercises routine 2
- Raise head – shoulders: Starting position: lying on your back, legs together, feet resting on a chair so that an angle of 90 degrees is formed between the thighs and the bust. Hands behind the neck, elbows out. Breathe out as you push up to raise your head and shoulders slightly. Inhale to return.
- You must be careful not to raise your shoulders beyond your shoulder blades and keep the rest of your back attached to the floor.
- Elbow – knee: Starting position: similar to the previous exercise. The movement consists of exhaling while we push to bring the left shoulder closer to the right knee. The elbow should stay attached to the floor. Inhale on the return and alternate with the opposite part.
- It is important that you do not cross your fingers behind the neck as this could create tension in the neck and that you always keep one elbow on the ground.
- Knee – chest: Starting position: Similar to the previous exercises in this same routine. The movement consists of expelling the air while slightly raising the head and shoulders; at the same time, bring the legs closer to the chest. The buttocks must remain supported on the ground and the air inhalation is on the return.
- You must take care to raise the bust above the shoulder blade line and that the lower back area , that is, the lumbar area, is always attached to the ground.
