Do you think that strengthening the abdomen is only an aesthetic question, to see yourself better in front of the mirror? In reality this is not the case. Maintaining a strong and resilient abdomen brings numerous health benefits, promoting both physical and mental well-being. You can perform a very effective daily abdominal routine from the comfort of your home.
Read on to find out the exercises for maintaining a daily abdominal routine.
Benefits of a strong and resilient abdomen
Healthy self-esteem is essential for the balance of our body and mind. A person with low self-esteem is more vulnerable to suffering from various diseases, in addition to the fact that they will demonstrate a lower cognitive, emotional and social performance.
Improves posture and prevents back pain
The muscles of the abdomen are the main support of our spine. For this reason, good posture largely depends on the endurance and strength of the abdomen. Toning your muscles with a daily abdominal routine helps you maintain correct posture and prevents back pain.
It allows to expand the respiratory capacity
The muscles of the abdominal region are an active part of the breathing mechanism. As you inhale and exhale, you can observe how the abdominal muscles are activated. By strengthening your abdomen, you will also improve your breathing capacity and optimize the flow of oxygen into your body.
Helps improve balance
Many core strength exercises, such as the plank, require postures where balance is key. For this reason, a good daily abdominal routine promotes the body’s ability to maintain balance.
Easy exercises for an effective daily abs routine
To be successful, a sit-up session requires a variety of movements and a combination of clever exercises. Always performing the same exercises is not very stimulating and generates an increase in the irregularity of muscle mass. Functional diversification translates into a more interesting aesthetic realization that allows for more benefits.
Below, we offer six types of exercises for an effective and easy to perform abdominal sequence. To get good results, you need to do the full set three to four times a week. But remember to gradually increase the level of difficulty and respect the limits of your body.
The “abdominal crunch”
This is the most classic abdominal exercise, which we know simply as “abdominals”. Performing it allows you to train the upper abdomen in a simple and effective way. To start, we recommend doing 4 sets of 20 repetitions.
The “front plank”
The front (or simple) plank has become an integral part of functional training over the past few decades. It is a simple exercise, which allows you to work three abdominal zones at the same time: the obliques, the high ones and the low ones.
It is about maintaining an isometric posture for a specific amount of time corresponding to how long we can resist in this position. To begin, you must perform four sets of 30 seconds each.
It is performed to train the muscles of the lower abdomen, in addition to the ‘classic crunch’. This is an indispensable exercise in the abdominal routine, as fat usually accumulates especially in this area.
This exercise consists in lifting both legs simultaneously, performing a “candle position” very used in Pilates. To start, we suggest doing four sets of 15 reps each.
It is the same principle as the isometric posture of the front plank, with the difference that it is performed sideways. It is very important to strengthen the oblique muscles (identifiable with the lateral abdominals).
It is an exercise that, moreover, helps improve balance and physical endurance. To start, the ideal is to do four sets, holding the side plank posture for 30 seconds.
It is a logical addition to the classic crunch and a simplified variation of the leg lift. Remaining lying down, we bend both legs bringing them towards the abdomen and carry out the movement bringing them towards the chest.
You need to feel your lower abdominal muscles “pulling”, but if you don’t, it is because you are straining the spine in an inadequate way. For starters, we recommend doing four sets of 25 reps.
Opposite arm and leg raise
It is an exercise that requires strength, as it allows you to train your lower abdominals and high crossover abdominals at the same time. To do this, we combine the classic crunch with the reverse crunch, lifting one arm until it meets the opposite leg.
During the execution, the right arm moves in the direction of the left leg and vice versa. It starts with four sets of 15 repetitions each.
Before starting your daily abdominal routine, it is imperative to consult a doctor. Furthermore, following a balanced diet is essential for maintaining good physical shape and for obtaining a strong and well-defined abdomen.