These exercises are intense, concentrated in the abdominal area, with the aim of reducing fat and marking the abs; To obtain better results, on this occasion, perseverance and respecting the suggested repetitions is essential.
Exercises to reduce abdominal fat
To show off your abs, you have to burn fat. To burn fat, you have to fuel your metabolism by building muscle.
In these exercises you can manage an average of 3 sessions for each one, and about 10 to 12 repetitions each session.
1. V crunches
To correctly perform V crunches, lie on the floor (or exercise mat) on your back with your arms stretched out behind your head and your legs extended. This will be the initial position that we will have to adopt.
2. Knee-to-chest plank
From the classic plank position, or plank, with arms outstretched, bring one knee to the opposite shoulder and try to maintain your balance for a second or two. He returns the leg to the starting position and repeats the exercise with the other leg.
3. Bike from the ground
To do this exercise, the first thing is to lie on your back on a yoga mat on the ground, your legs are bent and your feet are flat on the ground. Bend your elbows, placing your fingers behind your ear so that your arms point out to the sides.
4. Hamstring Curl
Lie on your back, arms outstretched and feet resting on a Swiss ball. Raise your hips so your back and legs form a straight line. Then, with your feet on the ball, bend your knees to roll the ball toward you, then back away again.
5. Sit-ups with straight legs
To perform this exercise you must lie down with your legs stretched out towards the ceiling and your back resting on the mat.
Put your hands behind your knees. Inhale and lift the upper part of the trunk, up to the dorsal area, keeping the abdomen contracted. In this position breathe in and out eight times.
Rest your entire back on the floor for 10 seconds. Do 3 sets of 8 breaths. Try to keep your neck relaxed and your shoulders down.
Final note
Variations of the exercises can be incorporated to tone the abdomen according to the evolution of the practitioner. The basis of this routine is the mixture between eminently muscular exercises and cardio.