A simple and effective circuit to do comfortably at home to train the abdominal muscles
- What is a circuit
- Why train your abs
- The home gym: abdominal circuit
- How many times do the abdominal circuit
What is a circuit
As in the electrical field a circuit is a closed path in which an electric current circulates, in the context of movement, a circuit is also called CT (Circuit Training) and it is an exercise program that requires little time to perform and allows to obtain excellent results. In turn, the CT can be continuous or interval (IT – Interval Training). It consists of several stations, depending on the objectives and the duration you want to choose.
Circuit training has various positive factors: in addition to the effectiveness and immediacy in achieving results, it is a type of training that also breaks the routine, stimulates the brain and allows you to combine serious training and fun. Furthermore, it is possible to better track progress and organize a program that can level up in a really gradual and structured way on the person. The alternation between the muscle groups that are trained turns out to be the key to circuit training.
Why train your abs
Circuit training in the case of the abdominals is very useful as it allows in a short time to lose the accumulations of fat that are located right in the abdomen. Alongside the aesthetic factor, there are several closely related to the general health of the body, of extreme importance. Those who train in a circuit constantly, in addition to losing fat, increase lean mass. Also very training for the heart, it strengthens the cardio system and also in heart patients, if you choose a moderate intensity, given the general increase in muscle strength. Also good in the case of hypertension, since, if practiced constantly, it lowers the diastolic blood pressure.
The back gets benefits, if the abdomen is powerful; the biarticular iliopsoas muscle is also included in the abdominal area, which connects the trunk to the legs and is inserted at the level of the dorsal vertebrae. Training well improves breathing, the management of the lower limbs, the ability to start movements from the center of the body, avoiding and preventing any injuries. Part of the powerhouse is also the diaphragm and the pelvic floor, two very important districts for breathing and the well-being of the internal organs. We often think of the abdominal area as only the rectus abdominis, but the internal obliques, the square of the loins and the aforementioned muscles, together with the deep transversus, are also involved.
The home gym: abdominal circuit
Here are the stations of the simple and effective circuit for the abdominals to do at home:
Crunch (15 reps)
On your back, legs bent and feet on the ground or lean against the seat of a chair, if you don't want to bother your back. Hands behind the ears, elbows open, go up in exhalation looking at a fixed point (pubis or navel) and go down again managing the eccentric phase, placing vertebra by vertebra. Keep the abdominals compact throughout the execution and do not press the neck with your hands.
Criss cross (15 reps per side)
This exercise focuses on training the internal and external oblique muscles of the body, which stabilize the entire trunk. Start on your back with your hands behind your ears, your elbows open and your legs flexed at a 90 ° leg-to-thigh and thigh-to-bust angle. Bring the elbow to the opposite knee and then return to the starting position and switch sides. The shoulder lifts off the floor and one must imagine that it is the knee that seeks the opposite elbow in order not to close the chin too much or flex or raise the back excessively.
Sit ups (20 reps)
It starts from the supine position, back to the floor, belly up. Arms crossed in front of the chest. In the concentric phase, without giving momentum, the whole chest goes towards the legs and the back remains erect. The vertebrae are then rolled down for the duration of the descent. Pay attention to this exercise if you suffer from lower back pain.
Plank (30 seconds to 1 minute)
You go into the position starting from the quadruped. The abdomen is activated and the elbows are brought to the ground while the outstretched legs go backwards, slightly separated, the pelvis is raised to reach the totally straight position of the back, parallel to the floor. You don't dig into your shoulders and don't let your head hang down, your whole body stays in line. It is important not to go apnea.
Toe touches (20 reps)
It starts with the back on the ground and the legs extended (not hyperextended) upwards, slightly inclined towards the torso, not completely perpendicular to the ground. They lift their shoulders off the floor and bring their hands up almost until they touch the heels. The descent is the phase of eccentric contraction and for this reason it must be managed slowly and carefully, without hitting the back. To perform this exercise well, the deep abdominal muscle, the transversus, should always be active and as an image it helps a lot to think about pushing the navel towards the spine. It is very important not to give yourself momentum but to manage all the movements from the center and with the right breathing.
Low shoulder bridge (15 reps)
This exercise is mainly used to cool down the back having mainly done trunk flexions in the previous phases. Back on the ground, arms close to the body with palms towards the floor, shoulders open, knees bent and feet on the ground not too far from the buttocks, with the knees remaining in line. As you inhale, you rise with the hips upwards and exhaling you descend downwards, placing one vertebra after the other on the ground. Repeats at your own pace until you get to 15 repetitions.
How many times to do the abdominal circuit
Once you have studied the exercises well and are able to move from one exercise to another in rapid sequence, the circuit becomes something familiar and improves its effectiveness, allowing you to concentrate your training in about 20-30 minutes. You can repeat the training up to 3 times a week, without exaggerating since several muscle groups are put under strain in a single workout.
Repeating the circuit for abs allows you to combine it with other circuits for example for the upper body, arms, buttocks and legs. Through the study and execution of polymuscular and polyarticular exercises, many calories are burned, strength and above all endurance are improved.