With These 6 Practices, You Will Be Able To Strengthen Your Abs And Improve Flexibility

The abdomen can be one of the areas of the body where we most want to lose fat in order to show off a slim, well-defined body. The abdominal muscles in the region require constant training to become stronger. Here’s how to strengthen your abs and improve flexibility.

Unfortunately, this is a very difficult area to lose weight because it has to do with fluid retention, fat accumulation and all sorts of inflammatory diseases.

The key to keeping you slim is to stick to a diet low in calories and rich in essential nutrients.

However, in order for you to be toned and flat, it’s a good idea to put in some physical exercise routine that will allow you to work each of your muscles.

The advantage of doing this is that it also has benefits for the spine and other organs that need to be activated to stay in good condition.

Best of all, you can start doing it at home, forgetting the excuse of not being able to go to the gym.

To make it even easier, below we’ll share the steps to do 6 different activities. Try it!

1. The plank to strengthen the abs

The plank exercise is a classic posture that helps you work the muscles of most of your body.

The key is to focus on endurance while keeping your balance and muscles contracted.

How to make?

• Lying facedown on a yoga mat, lift your body by stretching your arms and propping yourself up on your tiptoes.
• The back must remain straight and the abdominal muscles must be fully contracted.

• Hold the pose for 45 to 60 seconds, then rest.
• Start with three reps and work your way up.

2. Plank with support on the forearms to strengthen the abs

This is a variation on the previous exercise, but this time you will support your body on your forearms rather than your palms.

How to make?

• Rest your body on the floor on your forearms and the balls of your feet.
• Lift your hips a little and keep your back very straight.
• Form a straight line with your body from your head to your feet.
• Contract your abdomen and hold the pose for 60 seconds.
• Repeat between 3 and 5 times.

3. The tree posture to strengthen the abs

With this exercise, you will be able to tone your abdominal muscles and work on your concentration and balance.

How to make?

• Raise your right knee to your chest so that all your weight is on your left leg.
• Grasp your ankle and place the sole of your right foot on the inside of your left thigh.
• Maintaining the posture, contract your abdomen and bring your palms together at chest level.
• Then raise your hands little by little, until you raise them above your head, without losing your balance and keeping your eyes open, fixed on a point in front of you.
• Take 10 deep breaths, rest and change legs.

4. Pelvis lift to strengthen your abs

A pelvis lift, or bridge, is a healthy posture that allows you to tone your abdomen and buttocks.

It takes a little concentration and stamina to hold the same position for a few seconds.

How to make?

• Lying on your back, bend your knees and support your ankles with your hands.
• Then inhale and lift your pelvis toward the ceiling.
• Contract your abdomen muscles and maintain the posture without taking your feet off the floor.
• Hold the pose for 45 seconds, rest and do five reps.

5. Simple sit-ups

At first, it may seem a little monotonous to do it, but with a little practice, it will get easier and easier.

The idea is that you start slowly and gradually increase your speed.

How to make?

• Lie down on a yoga mat and lift your legs and arms as if you want to touch the ceiling with them.

• Then lift your head and shoulders off the floor while lifting your arms and legs at your sides (forming a star).
• Carefully lower your shoulders and head until you return to the starting posture.
• Perform between 6 and 10 reps.

6. Knees to the ceiling to strengthen the abs

By lifting your knees to your chest while contracting your abdomen, you can firm and tone your muscles.

If you can keep your balance without letting your legs fall to the floor, you can also work your glutes.

How to make?

• Sit on the floor with your legs straight.
• Bend your knees and lift them to your chest.
• Keep your calves parallel to the floor and slowly inhale as you stretch.
• Keep your back straight at all times and concentrate on tightening your abs.

Keep in mind that to get good results from these exercises, you will have to do them continuously and complement them with good nutrition.

Adapt each posture to your body’s needs and limits so you don’t get injured. Get started now!