A circuit that trains the abdominal muscles to be carried out comfortably at home in 20 minutes, obtaining immediate results
- Abdominals: it is better to keep them toned
- Abs: myths
- Abs: 20-minute circuit
Abdominals: it is better to keep them toned
If the so-called “turtle” makes an appearance on an aesthetic level, having a healthy abdominal area (also called core or powerhouse) is essential in the prevention of various types of injuries, in sports performance and in maintaining mobility. A strong abdominal area means a safe back, a protected spine. In particular, the exercises performed in isometry (we will see them in the circuit immediately below) activate the entire core and help all posture in general.
Having strong abdominals allows you to withstand external loads to the best and mitigates the forces acting on the spine allowing the whole system to have greater strength and improve the whole posture.
There is a myth that abdominal exercises alone would make the "love handles" or the so-called "bacon" disappear. Mistaken. Sedentary lifestyles, wrong food choices, genetic and hormonal factors contribute to the fat in the abdomen. Excess abdominal fat means that the entire system is in a state of suffering. There are several cases in which the adipose tissue located in the abdominal area indicates a strong hypertension often affecting the heart and highlights a potential risk of developing cardiovascular diseases.
Secondly, the abdominal exercises must be inserted in a circuit that includes heating and muscle stretching in order to help the heart and must be practiced with the right breathing, as the diaphragm has a functional and structural importance closely linked to the well-being of the general body. .
Abs: 20 minute circuit
The training is divided into 2 phases, the first, which includes heating and activation of the abdomen and the second with an intensive focus on the pelvis and abdomen.
– Warm-up and Phase 1 Abs
We start with standing shoulder circles to warm up the body. Palms towards the ceiling, torso stable, chin above chest and legs spread shoulder width apart. The neck should remain as soft as possible and the head should not move too much. We perform this exercise for 30 seconds on one side and 30 on the other.
Again for a time of 1 minute we go for a little jog in place, being sure to leave the shoulders light and feel the push of the ankle. We then push the hips in a circular direction, first in one direction and then in another for 30 seconds, as if we were doing the hula hoop.
We then perform the plank position for 30 seconds (if too demanding, reduce to twenty or rest your knees). Leaving the knees on the ground for 30 seconds, we dedicate ourselves to push-ups with a contracted abdomen, as if we wanted to kiss the training mat or the mat, the torso drops in a single segment and the neck is not rigid.
Again, plank for 30 seconds, lifting one hand from the floor and raising it and then rest your palm, alternating this movement with one arm then with the other. This is followed by the one-legged Toe touches. The back down from supine, one leg bent with the foot on the ground and the other oblique leg stretched upwards. The goal is to pull up the torso evenly and without breaking the back and get to want to touch the foot and then come back down. 30 seconds per leg.
Followed by reverse crunch for 30 seconds. To perform the reverse crunch, lie down with the hips flexed at about 90 ° and the knees bent, bring the knees towards the trunk, detaching the sacrum from the mat, floor or bench, flexing the lumbar spine . We "roll up" and then start back again with the legs.
This is followed by 1 minute of criss cross, a fundamental exercise of the basic abdominal series which also belongs to classic Pilates. From the supine position, hands behind the neck (possibly one over the other, not intertwined), one leg is bent towards the chest while the other extends 45 degrees upwards. The elbow opposite the leg with the knee flexed goes in its direction and then alternates. It is very important not to close the chin on the chest and leave the elbows open to the outside.
The first phase ends with a 2-minute bridge for the buttocks. From supine, knees bent, feet on the ground and close to the buttocks, go up with the hips upwards and come down by articulating the spine at a fairly rapid pace but maintaining control from the abdomen.
– Phase 2 Abs
Arms close to the body and let's go back to loosen the shoulders first forward then backward 1 minute. Jumping jack for 30 seconds. To perform them at best, do not go into apnea and inhale well, keep your body light and free, push your knees out when you jump, opening your legs and feel the push of your feet. The arms maintain an opening and closing movement towards the central axis like that of the legs.
Again high plank for 1 minute and knee-to-floor push-ups for 1 minute (you can also bring your diamond hands and bring your chest towards your hands). This is followed by an exercise as challenging as it is wonderful for the abdominal districts: the boat, also known as hollow position. It should be held for at least 1 minute, but the execution must be well understood in order to avoid stiffening or soreness on the spine. You start on your back, flatten the lumbar area by contracting abdominals and buttocks deeply, lift your legs and shoulders off the ground and bring your arms stretched back to your sides (challenging choice). The abdominals are very stressed having to keep stabilization. The thoracic area of the spine should be flexed until the lower part of the shoulder blade rises from the floor.
One minute of Toe touch per leg then 30 seconds of Reverse Crunch and then supine for one minute – head on the ground or held by the hands behind the neck but without closing the neck – an alternating movement of the legs extended oblique outwards is performed (important not to arch your back, that is not to detach too much from the ground).
The final phase includes 2 minutes of relaxation of the spine from the quadrupedal position of cat / cow, where the spine is extended when the butt is "reared" and at the opposite tilt of the hips, the head is abandoned downwards, following the movement with long and pleasant breathing.