Abs Training Without Leaving Home

One of the advantages of abs training is that we can do it from anywhere. Therefore, if you do not have enough time to go to the gym, there is no problem in maintaining a routine of abdominal exercises without leaving the house.

Now, beyond achieving a specific goal, such as having a flat stomach, the most important thing is to try to stay active and reduce sedentary lifestyle as much as possible. In this way, we will not only stay in shape, but also promote our well-being. You dare?

Abs workout at home

When it comes to abs training, most people imagine a flat, marked stomach. However, beyond this, working the muscles of this part of the body is beneficial for health.

According to information published in Harvard Health Publishing , strengthening your core muscles, including your abs, helps improve balance and stability. In addition, it helps reduce back pain, improves posture and reduces the risk of injury.

So, what better way to take advantage of your free time at home to train the abdominal area and obtain these benefits. Unlike other muscle groups, the abdomen can be worked every day, even to complement other types of routine. Start now!

Russian twist

The Russian twist is a must-have exercise in abs training. In fact, it is a common activity among athletes, since its regular practice helps with twisting movements and improves agility when having to change direction. It is also good for increasing the flexibility and strength of the core .

bikes

Something to consider with this and other abdominal exercises is that they do not serve to burn belly fat. According to a study published in The Journal of Strength and Conditioning Research , “an abdominal workout is insufficient to reduce subcutaneous abdominal fat and other measures of body composition.”

However, abdominal bikes help improve muscular endurance, not only in the abdomen, but also in the lower back. Therefore, as long as it is done correctly, it can help prevent ailments such as low back pain.

Fast climbers

Abs training can be optimized with cardiovascular exercise. In this way, we find activities such as fast climbers, whose movements also help to work the cardio. The exercise allows to strengthen the abdominal area and also benefits the lower body.

It is important to do it at a constant pace and not to force your posture too much. Likewise, it will be necessary to avoid raising the buttocks too much, since it can cause tension in the lumbar area, resulting in pain. The ideal is to focus the effort on the muscles of the legs and core  to take advantage of it.

Hand kicks under the glutes

This abdominal exercise is low impact and can be useful as a supplement to prevent low back pain. Despite its simplicity, it helps to strengthen and tone the core muscles of the body. Initially, it can be done for about 15-20 seconds, then, as you gain resistance, it can be extended for up to a minute.

How to complement this abdominal training routine?

It is important to make it clear that this abdominal workout at home must be done consistently. As we have mentioned, it can be done every day to have better results. On the other hand, it is convenient to combine it with cardiovascular exercises and directed towards other parts of the body. The more complete the routine, the better.

Also, considering the risk of sedentary lifestyle that the current lifestyle entails, special attention must also be paid to diet. Following a healthy, balanced meal plan that meets nutritional needs can help maintain a healthy weight and avoid other health problems.

Remember that inactivity is a risk factor for cardiovascular disease, as some studies suggest. So, go ahead and do this abs workout at home and find other ways to be active during your free time. Maintaining these types of habits is key to physical and mental well-being. Do not forget!