How to do abdominals: at home and in no time with the right technique!
It has happened to all of us: after a few series of abdominals, we feel the neck and back demanding attention and care. Because? Simple: because we have not yet learned how to do the abdominals correctly.
Correct posture, correct execution of the exercises and adequate breathing are the key to your abdominal exercises: it is useless to do infinite repetitions if these three variants are not respected!
You don't need to go to the gym to show off sculpted abs: of course, the equipment can help you to perform the workout correctly, but with our advice you will be able to understand how to do the abdominals correctly even at home. All you need is a mat, a bottle of water at your fingertips and a little willpower!
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How to do abs correctly: it all starts with breathing
How many times have you heard "breathe Well during the exercises "?
But that Well, exactly, what does that mean?
Each abdominal exercise consists of two phases, one of contraction and one of relaxation; in the same way, breathing is also divided into two moments, the inhalation and the exhalation. The starting point to understand how to do the abdominals is to combine breathing and movement in this way: you make the contraction correspond to the exhalation and relaxation to the inhalation.
Also remember to always and only breathe in with your nose and, instead, only breathe out with your mouth.
One of the most popular abdominal exercises for women is the crunch: understanding how to do the upper abdominals through breathing is helpful in this case.
The first phase of the crunch begins lying on the ground: bend your knees and let your feet adhere well to the ground. Clasp your hands behind your neck, take a deep breath, and as you let your forehead come close to your knees, exhale. It will not be difficult for you to remember: the crunch compresses the ribcage and lungs in a natural way, facilitating the emission of air and the correct execution of the exercise.
The second phase of this exercise involves the controlled descent to the starting position, combined with a deep inhalation.
Here is the video that explains how to do the abdominals, starting with the crunch.
How to do lower abs ...
Among the most difficult exercises to perform are the lower abdominals: understanding how to do the lower abdominals is necessary to finally be able to show a beautiful flat stomach!
One of the most popular lower abdominal exercises is the bicycle.
You always start in the supine position, lifting your legs slightly. To be 100% sure how to do this lower abdominal exercise, you can place a pillow under your buttocks to facilitate movement and lifting of the abdomen. Mimic the pedaling motion, both forward and backward, and try to stretch your legs as much as possible.
Another exercise that we want to analyze to explain how to do the lower abdominals is the leg raise.
Also in this case we start face up, with the arms extended along the torso. Raise your legs, straight and together, but make sure you keep your lower back flat on the ground at all times. Once you have reached a 90 ° angle with your legs, bring them back to the starting position: the trick to understand how to do the abdominals correctly, in this case, is to move the legs slowly, without speeding up the movements. Only in this way, in fact, will you be sure of the success of this workout! Finally, remember never to place your legs on the ground, but always keep them at least 2-3 cm from the floor, to increase muscle tension.
... and how to do oblique abdominals!
In the workout that we have designed to help you understand how to do the abdominals at home correctly, the plank cannot be left out. those who want to benefit from a simple workout that, however, manages to tone not only the abdominals, but also the buttocks and arms.
The classic plank is performed in this way: lying on the ground, with the belly down, bend the elbows 90 ° and position them so that they are exactly under the shoulders. Tighten your abdominal muscles and do not relax them until the end of the exercise. Do not arch your back and try to maintain this position for at least 1-2 minutes.
The plank variant for the oblique abdominals is a little more complex, but thanks to our video, you won't have any problem figuring out how to do the side abdominals!
