5 simple and effective exercises to develop your abs

 5 simple and effective exercises to develop your abs

Strenuous and let's face it, often painful, the exercises to work your abdominals are not the easiest to perform. Beginners have surely already paid the price. However, that does not mean we have to give up. There are simpler but equally effective alternatives for strengthening this category of muscles.

Building your body and muscles takes effort and motivation. These are essential conditions for achieving your goals, while at the same time ensuring you eat better, get enough sleep and stay hydrated. But not all exercises are created equal. And some can sometimes push us to let go despite all our good will. Not to mention that the endless sit-up exercise on the floor can prove to be redundant. Thus, it may be wise to diversify your workouts by choosing alternatives that are more suited to your physical condition.

To help you achieve this, here are 5 exercises to work your abs without (too much) suffering:

1. Do squats

Stand with your arms at your sides and your feet slightly apart. Once in position, bend your knees keeping your back straight, then push your butt back with your arms out in front of you. The squat will make you feel like you're sitting on an invisible chair. Once at the bottom, tighten your body and abdominal muscles, then slowly return to the starting position. Do 2 sets of 10 to start, then move on to sets of 15 or more if you want to increase the difficulty of the exercise. There is also a 30 day squat program for the more determined!

2. Go up and down the stairs

This exercise may make you smile, but it is an extremely effective workout for burning fat in the abdominal area. You can do this at home if you have stairs or outside in a park. It is recommended that you perform this exercise for 15 to 20 minutes, favoring a rapid ascent and a slower descent so as not to injure yourself. Also, breathe in through your nose and breathe out through your mouth during exercise, making sure your back is always straight.

3. The plank exercise

Ideal for strengthening the abdominal area, the plank exercise is a must for having a flat stomach. Its principle: lie on the ground on your stomach, then lean on your hands and tiptoes. Once in position, straighten your arms so that your body is elevated and tighten all your muscles by maintaining this posture for 30 seconds. If your wrist has pain or joint problems, you can choose the alternative of leaning on your elbows.

4. Standing abdominals

To avoid floor exercises, which can be painful when repeated, there is an equally effective alternative: standing abdominals. To do this movement, spread your legs slightly so that they are aligned with the ends of the pelvis, then place your hands behind your ears. Once in position, lift the left knee trying to touch it with the right elbow, then repeat with the opposite knee and left elbow. Do 2 sets of 10 repetitions.

5. Lateral rotation of the trunk

While still standing, stretch your arms out to the sides so that they are parallel to the floor. Once in position, rotate your trunk to the right, then to the left, keeping your back straight. The hips must also remain still to use the core muscles optimally. Repeat this movement for about 1 minute, until you feel the abdominal muscles getting tired.