The same thing happens to you every year. Summer is coming and you have a crazy desire to show off your tummy. Having a flat and toned abdomen is a plus to show off your freshest outfits like no one else . And getting it is not that difficult! This simple five minute routine will help you reach your goal. Of course, it is important that you be constant and take care of your diet. It does not hurt that you include foods in your diet that help eliminate the belly and combat fluid retention.
The same thing happens to you every year. Summer is coming and you have a crazy desire to show off your tummy. Having a flat and toned abdomen is a plus to show off your freshest outfits like no one else . And getting it is not that difficult! This simple five minute routine will help you reach your goal. Of course, it is important that you be constant and take care of your diet. It does not hurt that you include foods in your diet that help eliminate the belly and combat fluid retention.
Front plate
Front plate
This exercise is, according to many experts, one of the most complete that exists to strengthen the abdomen. To give you the idea, they say that a 30-second plank can equal 15 sit-ups . Now, it is very important that you perform the movement well to achieve the desired effects and, more importantly, do it without injuring yourself.
How it is performed?
Lie on your stomach and support your hands and feet. Hold in this position for 1 minute and you will tone the anterior rectus of your abdomen. Make sure you don't sag your lower back. Your back should not generate too much curve during the movement. If you notice that your strength is weak, you can lean on your forearms and knees instead of your feet. You can also make variations and adapt it to your level.
- Hold for 1 minute in this position.
Patry Jordán has a lot of routines in which he performs this movement. This video can help you practice the exercise well.
Side plank
Side plank
This type of plank will help you tone your oblique abs in a few seconds.
How it is performed?
Lie on your side and raise your body while leaning on one forearm and one foot. As with the front plank, you must be careful that the back is straight and does not end up arching .
If you have a hard time staying in this position, try doing it by supporting your knee. It will be easier for you and it also works.
- Hold 45 minutes in this position and repeat on the opposite side.
Isometric abs can also be of great help to define your tummy.
Dance with the hula-hoop
Dance with the hula-hoop
Who has never danced with the hula hoop during their childhood? For some time now, this toy has been so fun and effective that many physical trainers have introduced this hoop into their sessions and made this fun dance part of their training .
How it is performed?
It's child's play. And never better said! Put the hoop at your waist and begin to move your hips to support it so that it does not fall to the ground. This fun exercise is perfect for strengthening the abdomen and toning the figure.
- Try to dance the hoop for 1 minute at a time or, if you can't hold it that long, do 3 sets of 20 seconds.
If you have fun exercising with the hula hoop, you can practice these exercises one day when you feel like it and have more time.
Crunch with fitball
Crunch with fitball
The crunch is the classic abdominal, the one of all life … By introducing the ball you are adding a slight difficulty and increasing the intensity of the exercise. It will be fun for you.
How it is performed?
Get a sizable ball and sit upright on it, with your legs flat on the floor and your knees bent at right angles to the ground. Place your hands on your chest or behind your head and try to keep your neck as stable as possible while doing your sit-ups .
When you bend over, the ball will slide slightly. This will force you to tighten your abs while controlling and stabilizing the movement so you don't fall. It is not difficult at all to do it and the back is in a safe position, but it adds an extra difficulty that implies a more complete work .
- Perform 30 repetitions (approximately 45 seconds)
If you prefer to do them in the traditional style, this tutorial will give you many ideas.
Cobra pose
The cobra pose
Some yoga asanas can be very useful for shaping the abdomen . The cobra position is one of them, as it allows you to exercise practically all the abdominal muscles. In addition, it will also work your lower back, an area that is often forgotten during training.
How it is performed?
Lie on your stomach and spread your arms on the floor. Stretch your legs back and slowly lift your trunk supporting your hands and lengthening your arms. Your pubis and toes should be in contact with the ground and form a straight line.
- Hold this position for 45 seconds.
Your body may get used to doing this short routine and start asking for more activity. In that case, you can repeat the series or extend the training with one of the Patry Jordán tutorials. You have the option to continue working the abdomen or to change zones to work different muscle groups. You can also end a longer session by stretching with yoga exercises. This routine can help you.
