Home Workout: Five Exercises To Tone Your Abdomen

Training and being physically active is possible without spending money on equipment or a gym. With a simple routine, performed properly and consistently, with a balanced diet and staying hydrated throughout the day, you can tone up or have a flat stomach.

Strengthening the abdomen and eliminating the fat stored in that area requires a lot of perseverance and good habits. This generates several benefits for the body because, in addition to giving strength and agility, it prevents pathologies such as heart disease or diabetes since persistent physical activity and good nutrition are maintained.

According to Marco Alonzo, personal trainer, it is essential to follow a routine to the letter and try to respect it perfectly, and to breathe well to give more strength to the body during the exercise. The correct thing is to inhale through the nose and exhale through the mouth. In addition, do the exercises with the body completely contracted to have more benefits and avoid injuries.

Toning your abdomen doesn’t require machines or difficult workouts. That’s why Alonzo shares five exercises you can do at home.

Iron

This exercise is isometric, which is based on maintaining a position for a prolonged period. It is ideal for strengthening the abdomen and back.

How to do it: Lie face down and support yourself on your forearms and the balls of your feet. Try to keep your back straight and your elbows just below your shoulders. Then, contract your abdominal muscles.

Time: Hold for 30 seconds and rest for 10. Perform 4 repetitions.

Plank with a hip twist

This is a more complex version of the previous exercise, as an additional rotation of the hip is performed. It strengthens the abdominals, obliques, and lower back. It helps reduce the waist, improves spinal flexibility, and maintains balance.

How to do it: Lie face down and support yourself on your forearms and the tips of your feet. Try to keep your back straight and your elbows under your shoulders. Then, turn your waist to the right or left, but try to keep your forearms and feet still. Also, always keep your back straight.

Time: Do the hip twists on each side for 10 seconds and repeat three times. Rest for 30 seconds.

Planks with leg extensions

This version of the plank exercise works the entire lower abdominal area. It is best to keep your back straight at all times.

How to do it: Get into the same position as for a normal plank. Then, bend your knee and bring it towards your chest. Then, raise your knee back, lift your hips, and straighten your leg with your heel facing up.

Time: Perform the procedure for 10 seconds on each leg and repeat three times. Rest for 30.

Crunch

Lying down with your back straight and raising your legs, this exercise is effective for strengthening the mid-abdomen.

How to do it: Lie on the floor with your legs extended and your arms at your sides or behind your head. Lift your feet to form a 90° angle. In this position, contract your abdomen and lift your abdomen towards your knees.

Time: Perform procedure 15 for 15 seconds and repeat three times. Rest 30.

Sit-up abdominal

Sit-ups are more demanding and can overload unwanted areas, which can cause back pain. The recommendation is to do them slowly, without pulling your head with your hands and keeping your back straight.

How to do it: Lie on the floor with your knees bent and the soles of your feet on the floor. Rest your head on your fingers, with your elbows spread out. Then, contract your abdominal muscles and lift your head, so that the upper part of your back is off the floor.

Time: Three repetitions of 10 seconds each. Rest 35 seconds.