With These Exercises You Can Replace The Typical Abdominals. You Will Love Them!
When you want a flat stomach, you often think about how painful abdominal routines are. However, it does not always have to be this way, since there are some exercises that can replace the typical abdominal exercises and that can also be done at home in a moderate amount of time.
There are many who dream of showing off a flat, toned and well marked stomach. However, few want to do the typical sit-ups because “they are painful and tend to exhaust in a way that leaves almost no energy to continue the day.”
Why is it that they are so hated? Is there a way to avoid or replace them? In this article we will tell you what exercises can replace the typical abdominals while helping you get an abdomen like the one you want. The important thing in this process are discipline and perseverance as the basis of the goals.
Goodbye to the typical abs
Some people don’t have the time to go to the gym often; others abandon it after a few days; and there are also those who can exercise intermittently. This is usually related to motivation, short-term results and, in most cases, breaking diet cycles.
In general, the latter are those that are established before starting a workout, that is, the calories to be consumed on a daily basis must be defined with a nutritionist and a personal trainer. Without it, the result will come later, and sometimes it will be translated as a wasted effort.
Exercising at home can help you lose weight, maintain it or gain it a little, as well as achieve a desired figure, as long as you are consistent and follow the steps in a disciplined manner.
There are several routines for exercises in this specific area of the body. Some can be completed in 20 minutes, others in 30 minutes or 45 minutes: this will depend on the level and intensity. Likewise, they can be repeated 2 or 3 times a week (4 or 5 times in advanced cases).
Some of the conditions to be able to practice and take advantage of the exercises are:
- Large and airy space (for example, the living room)
- First thing in the day (finish before 9 in the morning )
- Previous stretching of the joints (for 5 minutes)
- Stretching or stretching at the end (also 5 minutes)
Exercises to get a flat stomach
When talking about exercises that replace the typical sit-ups, we talk about several advances. For example, in the area of training, several investigations have been carried out where it is explained that one of the characteristics of this muscle group is continuous contraction.
To achieve a flat stomach, you not only need a constant rotational movement (in several directions) of the area, but it is also possible to achieve it through some body postures such as the famous planks that, in turn, are accompanied by cycles controlled breathing.
Another characteristic is the speed of execution of the exercise. In this study carried out by a group of experts from the University of Barcelona, it is shown that when the execution speeds in the exercises are close to those usually performed by the majority, they facilitate both the results and the impact on the abdominal area.
Some of the exercises that can replace the typical sit-ups are:
Up and down stairs
If there are no stairs at home, then a bench can be used (it is important to remain fixed for safety reasons). Some people have the famous “climber” at home, this can also work. The important thing about this exercise is that it is energetic and moderate, but without pauses.
It is recommended to practice it for 15 or 20 minutes. During this period, approximately 180 to 200 calories are burned. The ascent must be fast and the descent slow, this is done in order to avoid injuries. It is suggested to keep your back straight during the performance, while inhaling through the nose and exhaling through the mouth.
Squats
The contractions that are made in the belly when executing the squats generally help to define the abdominal area since their impact is related to frequent tension. In addition, by adding progressive weight and quality repetitions at a controlled speed, the results will be more optimal and effective.
For every 100 squats you can burn an average of 300 calories. If you want to achieve the same with abdominal exercises, then you will most likely have to do about 500. .. It is known that this is impossible at first, and it is likely that it will end up being counterproductive in the medium term.
With your back straight, you should take a broomstick and pass it behind your back. Next, you have to spread your legs to the width of your hips and bend your knees as much as possible. The idea is to hold the posture for a few seconds and then rise very slowly while exhaling through the mouth slowly.
You can start with 5 sets of 10 reps per workout. When the technique is mastered, then we recommend increasing the repetitions to 15 and then to 20, always progressively. Sometimes it is advisable to add a little weight with water bottles filled with sand, for example.
Exercises in the gym
Do you love lifting weights or treadmill in a crowded environment? Do you like to go to the gym to make friends and follow a routine indicated by a coach? So these exercises may seem more suitable for you.
One of the most important things is to consult with the personal trainer or assigned class teacher. Talking with him will allow you to build more confidence before running the exercise. At the same time, it is a responsible way of treating yourself, because unnecessary injuries are avoided, especially in the middle and lower back and shoulders.
In this research carried out in 2017, it is explained that the resistance of the trunk muscles has a relationship with the prevention and treatment of injuries, the improvement of functional capacity and sports performance. Likewise, it shows that, in most cases, where it is possible to develop a strong abdomen, it is possible to do other exercises that demand greater strength; and, therefore, better results are obtained in shorter terms.
Some of the exercises that can be done in the gym are:
Stability ball bearings
In this way, a greater contraction-stretch mechanism can be achieved without having to bend or flex the spine too much.
This exercise is practical, easy to do and fun when done with friends, with a good musical atmosphere and in a progressive way. That is, it is important to start with times that are not so demanding that they are accompanied by rounds of alternate breaks.
As the days and weeks go by, the time spent in the pose can be increased while the time spent resting is reduced. Put more simply: more time in the exercise and less time in the rest. We recommend that you consult with your coach about any questions.
Push-ups on board and ball
This exercise is believed to be 30% more effective than doing crunches on the floor; however, so far there is no study to support this information. The truth is that it is functional and helps to strengthen the abdomen as long as it is executed with skill and precision, like the other exercises that involve this area.
To do this, a board must be placed on top of a ball, this is the point of support of the hands when doing the push-ups. The movement generates a small imbalance that in turn demands a greater force from the center of the body, including the entire abdominal area.
As explained so far, the series and repetitions can be defined by the characteristics of each person. You have to take into account your body weight, age, gender and body fat index. A coach will know how to give the most appropriate advice for each one. Check yours!
Scaler
It is an exercise that allows you to work the oblique muscles without doing the typical lateral abdominals to tone them. In addition, it provides greater abdominal resistance and stability while keeping your lower back healthy (don’t forget to be straight when using the stair climber).
This has the particularity of being able to do it by time and not by repetitions, that is, to program a stopwatch. It is better to do 3 minutes well executed, with a good breathing rhythm (inhale through the mouth and exhale through the nose) than to try to do 10 minutes where the last 7 are exhausted.
Balloon push-ups
The famous large yoga ball is used to perform this exercise. It can be found in every gym, and is often used for stretching before and after training. It is used to work the lower part of the abdominal muscles and also the obliques.
The idea is to lie on the ball, stretch your arms and place your hands on the ground. Then, do the push-ups while the legs are straight.
Knee raises
Also known as “knees to chest,” this exercise allows the belly to work as it contracts. It can be a bit difficult at first, but the advantage is that the legs will rise little by little as you get into the rhythm of the movement.
The important thing is not to bring the torso forward, but to bring the knees towards the chest, as the name implies. One particularity is that when the legs are hugged, breathing tends to be faster. At this point it is important to remember to inhale through your nose and exhale through your mouth.
The best exercise for the abdomen?
The world of fitness usually has answers for things related to routines and ways to take advantage of each exercise according to the objective. Now that we are talking about one of the best exercises to mark that famous six pack, it is necessary to talk about the technique of executing the plank.
This is known as “static exercise” and consists, in a basic way, in getting the toes, elbows and forearms to take charge of supporting the entire weight of the body. But the biggest task will be for the abs in supporting the torso in this position!
For beginners, it is suggested that they start with less time than indicated. With 3 repetitions of 30 seconds each it would be good to go conditioning the muscle. Then, for the 3 days of the week that the abdominals are worked, the time can be progressively increased until reaching one minute. Not bad, right?
The steps to follow are:
- Get into the same push-up position: mouth to floor, legs straight, and toes touching the floor.
- Bend your elbows and bring your forearms together in front of your head. Lean on the mat so that your hands or fists are facing each other.
- Lower your head to about 12 inches above ground level and direct it downward.
The only parts that will make contact with the ground are the balls of the feet, the elbows, the forearms, and the hands or fists. You can maintain this posture for the time agreed with the coach and then rest for short intervals to repeat 2 more times.
Finally, the issue of food cannot be forgotten. A balanced diet that contains the necessary macronutrients and calories is important in the process of all types of exercise. To do this, we recommend that readers contact a nutritionist who, based on the characteristics of each person, can recommend the types of food and the amounts that best suit each case.
