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п»їThree routines to work the abdomen using only your body
If you are on vacation, you have not planned to attend the gym in summer or have simply decided to train at home, today we leave three routines to work the abdomen using only your body, without any sports equipment.
In this way, you can continue exercising in summer, wherever you are and without any excuse, because in addition, the following routines can be carried out at this time, in less than 15 minutes.
Routine 1: plank variants
The plank, iron, abdominal bridge or the isometric classic in horizontal position is one of the best exercises to work the middle area of ​​the body reaching the deepest muscles of the abdomen, therefore, the first routine we propose is developed based on this exercise and its variants:
The routine is carried out in just five minutes, with five exercises in an iron or plank position, with body aligned from head to toe, toes on the floor and forearms as well. Each exercise will be done for 1 minute, although if we are beginners we can do intervals of 30 seconds resting between them, between 10 and 30 seconds and progressively, increase the time we dedicate to each exercise.
The first movement is the body saw, which consists of imitating a saw with our body for which we must take the heels as far back as possible and then advance the whole body until the head passes the arms, and repeat as many times as necessary . The second exercise consists of performing a hip and knee rotation alternately and with a small jump, while the third exercise is carried out by touching with one hand the calf of the same side and alternately we do it on the opposite side.
The fourth and fifth exercise are the touch of toes with the opposite hand and the traditional plank with forearms on the floor, respectively.
Routine 2: to burn fat and tone the abdomen
If your intention is to reduce belly, this routine can be ideal although it is not suitable for beginners given the great intensity of it.
It is carried out with the premises of the Tabata method, with intervals of 20 seconds alternated with each other for 10 seconds of rest, with five exercises and active breaks between each of them as can be seen below:
The first exercise is the Butterfly or butterfly that is performed lying on your back, with raised legs and arms slightly bent above the head, then by contracting the abdomen raise the tip of the feet and pass the arms along the sides of the body while raising the trunk, with the aim of joining knees and chest.
The second movement is the Spiderman plank, bringing the knees by the sides of the body towards the shoulders, in an iron or abdominal bridge position. The third is the classic Russian twist or Russian twist, while the fourth is the abdominal crunch or traditional trunk elevation and the last is to alternately touch the tip of our feet with our hands.
Each movement is performed for 20 seconds, trying to perform as many repetitions as possible in that time, and between each one an active rest is also executed with exercises that are indicated in the video.
If the routine is very intense, we can choose to make a total rest in the 10 seconds that are proposed between each exercise, then repeat this routine about two or three times if possible.
Routine 3: for advanced
If you have been training for a long time and you are an expert in abdominal work, this is the routine that we recommend to follow because it requires a great force in the middle area of ​​the body as well as good technique for its execution:
In this exercise routine different movements are included, many of them of isometric contraction variants of the classic plank or abdominal bridge that allow deep abdominal muscles to work.
There are about 20 exercises in this routine and each one indicates the number of repetitions that must be performed, proposing a complete training of the middle area that culminates in less than 5 minutes, therefore there are no excuses to start it.
If you want to keep the body in shape in summer, away from the gym and in a short time, here are three routines to work the abdomen using only your body to achieve it.
In Jared Man | Nine abdominal exercises to work at home, outdoors or in the gym
Videos | ATHLEAN-X, Jordan Yeoh Fitness and Brendan Meyers.
Image | iStock

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