Maintaining a flat and firm abdomen requires good nutrition and exercise. In addition to a routine of abs another exercise that is very important is cardiovascular exercise when you want to be in shape. However, there are some exercise routines that you can do at home and help you define your abdomen in a short time.
Remember that what will make your abdomen mark is to take a diet in which you control the energy you consume with calories. In this way you will use the reserves you have. Then to exercise. To start, just a yoga mat and take the time. The complete routine will take you only 15 minutes. Each exercise can start doing it for 30 seconds, resting 10 seconds between each exercise. Remember that you should not rest more than indicated. Although I can hurt you, it will be worth it.
EXERCISE 1
Cóca your yoga mat. Lying face up, you are going to raise your legs stretched by joining your feet. Up and down. When you lower the movement it should be as slow as possible.
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EXERCISE 2
Sitting with your legs flexed, place your arms back supporting your hands on the mat. Bring the knees to the chest, bringing the body back. Stretch your legs, press your abdomen and contract it again.
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EXERCISE 3
Sit and raise your legs in the air keeping them close to the ground. Turn the torso from right to left repeatedly.
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EXERCISE 4
Now, stand on your side, lean your body with your elbow at shoulder height. Lean on your knee. Go up and down as slow as you can by contracting your abdomen. Repeat the exercise now with the other arm on the floor.
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EXERCISE 5
Elevate the hips with the buttocks facing up. Climb alternating your legs. Go up and down slowly. Your arms should be at shoulder height.
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EXERCISE 6
Lying on your back flex your legs a little apart. In doing so you have to make strength in the abdomen and get up. You can use a small weight or do it with your own weight. Remember that it must be slowly.
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EXERCISE 7
Lying on your back, elevate your legs alternating. Remember to look up so as not to hurt your cervical.
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EXERCISE 8
Lying face up, you will flex one of the legs. Lean on your back and elevate your hip. Hold this position for a few seconds for greater effectiveness. Make an abdominal while you raise the opposite leg touching the tip of the foot with your hand.
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EXERCISE 9
Now, suspend your hip. With the right back and the abdomen pressed, one of the legs is raised then the other. Do it slowly.
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EXERCISE 10
Finally, lying on your back, squeeze the abdomen and turn to the opposite side of each leg.
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You can do it!.
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