Abdominal exercises 10 best exercises for men

Do you dream of eliminating the belly and finally having a flat stomach? Here are 10 abdominal exercises that will allow you to work out every muscle in the abdominal belt at its best , starting to thin your belly.

Of course, without a healthy diet and a healthy lifestyle, abdominal exercises alone are not enough! However, they are a first step towards a more toned abdomen and a slimmer figure .

Furthermore, having trained abdominals is very useful for preventing low back pain and improving posture and balance.

Abdominal exercises to lose weight

The first step to lose abdominal fat , as advised by a nutritionists, is to follow a balanced diet , which is important not only for aesthetic reasons but above all because abdominal fat , that is, the fat located on the belly, is dangerous for health. .

In fact, abdominal fat is more associated with cardiovascular disease , metabolic disorders and diabetes , especially in the presence of high cholesterol .

Therefore, a low-calorie diet (better if balanced allows you to lose weight throughout the body.

Surely the parts that will decrease the most will be those with a higher concentration of fat mass. For this reason it is important to combine the diet with a decent physical training that combines aerobic activity ( running , jumping rope, etc.) with specific toning activities for the abdominal and core abdominal area .

In fact, aerobic sport is ideal for losing the belly because it positively activates the metabolism and involves the cardiovascular system, so it must be performed with a certain intensity for at least 20 consecutive minutes (the effects begin to be felt when the body reacts with a slight sense of fatigue and heat .

However, remember that if fatigue is excessive, it is advisable to decrease the intensity and always talk to your doctor.

Abdominal exercises: which muscles to work?

This circuit is designed to work the large muscles that make up the abdominal band but also the abdominal core:

  • The rectus abdominis is the front wall of your abdominal muscles and is the area where the famous “turtle” is formed.
  • There are two oblique muscles : the internal oblique muscle and the external oblique muscle.They help to carry out the twists of the torso.
  • The transverse muscle is one of the large muscles that help form the abdominal wall . It starts from the back of the torso, where it hooks onto all the vertebrae, and horizontally covers the entire abdomen.When it works it doesn’t make any movement, it simply contracts on itself without causing any other muscles to move. It performs the function of stabilizing the spine.
  • Abdominal core : consists of the abdominal muscles and the extensor muscles of the spine.

Abdominal exercises: the importance of the core for a flat stomach

Not only the abdominal muscles are part of the abdominal core but all the deep muscles that act as a corset and therefore protect the spine .

First it was thought that to protect the spine it was important to work the abdominals, then the concept of core stability was developed : it was understood, that is, that the stability of the spine is due to all the muscles that go around it, therefore not only to the abdominal wall but also to the extensor muscles of the spine (the square of the loin, the buttock, etc.).

One of the first to talk about core stability was Joseph Pilates: he argued that a body is strong if its central part is strong and stable and he called it the ” strength belt “.

So, when we talk about toning the abdomen, we no longer mean just an abdominal exercise program but also core exercises such as the plank, which tones not only the abdominals but also the abdominal belt.

In addition, the exercises performed in isometry on the fit-ball are also very effective .

Also find out about Abdominal exercises tabata

Abdominal exercises for a toned core

1 – Plank

Plank

One of the Abdominal Exercises that takes place in isometry, involving the rectus abdominis and all the muscles of the abdominal belt.

Get on your knees with your elbows on the ground. Bring your straight legs back by placing your feet on your big toes and lift your pelvis, taking care to keep your back straight and parallel to the floor. Bring your belly in and contract your buttocks.

Warning: never let your belly pop out! Keep the cervicals in a neutral position, that is, in the extension of the body .

Hold this position for 30 seconds. Take a 30 second break. To be repeated 3 times.

2 – Superman

Lie on the ground in a prone position, always using a specific mat , with your arms stretched out in front of your head and palms facing the ground, and your legs straight. By contracting your glutes and lower back, lift your legs and upper body off the ground.

Attention: the head remains in the extension of the body, the look down.

Hold the position for 30 seconds, pause for 30 seconds. To be repeated 3 times.

Abdominal exercises for the rectus abdominis

1 – Sit ups

sit ups

The sit up is great for strengthening the rectus abdominis area .

Lie down on the ground and bend your legs. Bring your hands behind your neck and, exhaling, try to raise your back, belly in.

The important thing is to feel all the vertebrae well in the ascent and descent ! You should never get up with your back straight.

If you have back problems, don’t do this exercise.

Do the sit up for 30 seconds, take a 30 second break. To be repeated 3 times.

2 – Knee crunch

Knee crunch

This exercise mainly involves the rectus abdominis .

Lying on the floor with your legs raised and your knees bent 90 degrees. It is important to keep the legs still throughout the exercise.

If you prefer, arrange your legs on a chair. Inhale and, exhaling, bring your belly in and take your shoulders off the ground by bringing your elbows towards your knees.

Be careful not to force the cervicals .

Breathing in, return to the starting position. Do the knee crunch for 30 seconds , take a 30 second break. To be repeated 3 times.

3 – Flutter kicks

Flutter kicks

In this exercise it is mainly the lower abdominals that are involved .

Lying on your back on the ground, inhale and, exhaling, bring your belly in and take your torso and legs off the ground at the same time.

Be careful not to arch your back .

Perform small jumps with your legs keeping your arms at your sides and being careful not to lift your lower back. Do 30 seconds of jumps, then take a 30 second break . To be repeated 3 times.

Abdominal exercises for the obliques

1 – Alternating oblique crunches

Alternating oblique crunches

Perfect for working out oblique abdominals .

In the supine position, bring your hands behind your head with your elbows open. Inhale and take your legs and shoulders off the ground, being careful not to let your belly pop out.

Exhale and bring your left leg towards your right elbow while doing a chest twist. Repeat the exercise on the other side and continue the execution alternating legs.

Important: keep your elbows always open, remember to always keep your lower back on the ground and rest your head on your hands without forcing your neck to avoid neck pain.

Alternate the cross crunches for 30 seconds. Take a 30 second break. To be repeated 3 times.

2 – Cycling cross crunches

Cycling cross crunches

One of the best abdominal exercises . The obliques are greatly stressed. Lie on the ground with your back close to the ground and your hands behind your neck.

Simulates the classic movement of pedaling on an exercise bike with the legs , alternating the right elbow with the left knee and vice versa.

While twisting, be careful not to over-strain the neck .

Do the exercise for 30 seconds. Take a 30 second break. To be repeated 3 times.

3 – Heel touches

Heel touches

This exercise is great for working out both the obliques and the rectus abdominis .

Lying on your back, with your feet on the ground open to the width of your pelvis, your arms along your body and your palms on the ground. Inhale and, exhaling, take your head and shoulders off the ground.

Keep your stomach in and swing left and right, touching your heels with your hands.

Remember to keep your stomach in!

Do the exercise for 30 seconds. Take a 30 second break. To be repeated 3 times.

Abdominal exercises for the transversus

1 – Abdominal vacuum

Abdominal vacuum

The abdominal vacuum is a breathing exercise that with active contraction strengthens the transverse muscle – the deepest abdominal and essential for having a drawn abs!

The vacuum is based on the breathing technique, the basis of yoga and pilates !

Lying on your back with feet on the ground open to the width of the pelvis, arms along the body and palms on the ground, back close to the floor.

Inhale deeply bringing the belly out and then exhale bringing the belly in, ie the navel towards the spine .

Do the abdominal vacuum for 30 seconds . Take a 30 second break. To be repeated 3 times.

2 – Reverse Crunch

Reverse Crunch

This exercise is great for toning the rectus abdominis and the transversus .

Lying on your back with feet on the ground open to the width of the pelvis, arms along the body and palms on the ground, back close to the floor.

Inhale and, exhaling, take your pelvis off the ground by pushing your legs towards the ceiling. The oscillation is minimal, the pelvis rises because it is pulled by the abdomen.

Important: you must not feel fatigue on your back!

Return to the starting position. Repeat the reverse crunch for 30 seconds. Take a 30 second break. To be repeated 3 times.

Recommendations : do not work on speed of execution but focus attention on correct execution, remember to bring your belly in when you exhale and perform the swing.

Good workout!

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