Exercises to Strengthen Your Abdomen

July 7, 2018

Women commonly complain that their belly easily accumulates fat, stays flaccid after delivery or simply doesn’t remain firm. To combat this, exercises to strengthen your abdomen are highly recommended, along with a healthy diet.

Losing belly fat and toning your abdomen is not impossible. Millions of women do it every day, but you have to be very consistent. It won’t work if you don’t pay attention to your diet, or if you abuse sugary drinks or alcohol.

It is essential to accompany these exercises with a lot of water intake and the incorporation of a healthy diet. Looking healthy on the outside means also feeling healthy on the inside. Neglecting your habits can only make the situation worse, so it’s important to pay attention.

5 Easy exercises to strengthen your abdomen

Physical exercise can be done both at home and in the gym. The exercises mentioned below are easy to do and can be adapted to your preferred workout location. It’s important that you have the necessary space to carry them out and that there is nothing nearby that could break.

Get a towel or mat, small weights and some sports clothes. You can watch TV or listen to music to make it more enjoyable. Try to also have a bottle of water nearby to avoid getting dehydrated or dizzy.

Bicycle

Lie on your back with your legs raised. Start pedaling as if you were using an invisible bicycle, keeping your legs up for as long as possible.

If you’re lucky enough to have access to an exercise bike, use it. The benefits are the same, and you may be more comfortable this way. Don’t forget to be careful with your back and to not overwork it. This is one of the best and most complete exercises to strengthen your abdomen.

Exercises to Strengthen Your Abdomen

Planks

Planks are widely used by people who want to strengthen both their abdomen and their arms and legs. They are very similar to push-ups, but without the need to go up and down. Situate yourself on all fours on your floor or mat, leaning on your arms and feet.

Make sure there is no bend in your spine, but rather that it stays completely straight. Try to align your back with your legs in order to achieve this.

Many people rest on their forearms because they find it easier, so don’t hesitate to do this modification if you prefer. Hold the position for one minute. Rest for a couple minutes, then try again.

Crunches

You must be very careful when performing crunches, because if done the wrong way, they can cause injuries. It’s important to do them slowly, without sitting all the way up.

Your hands should be placed on your chest or behind your ears, never on the nape of the neck.

Your feet should be completely glued to the ground, and your head should lift until your shoulders leave the ground. The position must be maintained for a few seconds before you go back down.

Sport delegates to the body some of the strongest virtues of the soul: energy, audacity and patience.

–Jean Giraudoux–

Dumbbell sides

To carry out this exercise, it’s necessary to have two dumbbells or weights. It can also be done with other items of equal weight. Hold one in each hand, and keep your arms relaxed on either side of your body.

Turn right first, then left. Your legs should be kept straight and you should try to not bend your knees. Make sure your movements are slow and not too extreme in order to avoid discomfort.

Exercises to Strengthen Your Abdomen

Leg extension

As with the bicycle, you should lie on your back with your legs lifted. Once positioned, lift your legs without bending them. When you reach the top, bend several times. Make sure your body doesn’t rise up from the ground.

Do this several times, as much as you deem necessary. If you notice that your back or another part of your body hurts, don’t hesitate to stop. Your position may not be correct, which can cause problems.

Remember that each woman is different. If you suffer from any disease or problem relating to your bones or joints, talk to your doctor.

He or she will know what exercises you can perform to strengthen your abdomen without risk of injury. It doesn’t cost anything to ask for help.

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