Hard 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, this does not mean that we should give up. There are simpler but equally effective alternatives for strengthening this category of muscles.
Sculpting your body and your muscles requires effort and motivation. These are essential conditions for achieving your goals, while ensuring at the same time that you eat better, get enough sleep and stay hydrated properly. But not all exercises are created equal. And some can sometimes push us to let go despite all our good will. Without forgetting that the eternal exercise of abs on the ground can be redundant. Thus, it may be wise to diversify your training by choosing alternatives more suited to your physical condition.
To help you achieve this, here are 5 exercises to work your abs without (too much) pain:
Stand with your arms along your body and your feet slightly apart. Once in position, bend your knees while keeping your back straight, then push your buttocks back while extending your arms in front of you. The squat will make you feel like you are sitting on an invisible chair. Once at the bottom, sheath your body and your abdominal muscles, then gently rise to the starting position. Do 2 sets of 10 to start, then move up 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!
- Going up and down stairs
This exercise may make you smile, but it is an extremely effective workout for burning fat in the abdominal region. You can do this at home if you have stairs or outside in a park. It is recommended to perform this exercise for 15 to 20 minutes, favoring a rapid ascent and a slower descent so as not to injure yourself. Also, inhale through your nose and exhale through your mouth as you exert yourself, making sure your back is always straight.
- The plank exercise
Ideal for strengthening the abdominal area, the exercise of the plank is a must to have a flat stomach. Its principle: lie on the ground on your stomach, then take support on your hands and tiptoes. Once in position, extend your arms so that your body is elevated and gain all your muscles by holding this posture for 30 seconds. If you have wrist pain or joint problems, you can opt for the alternative of resting on your elbows.
- Standing abs
To avoid exercises on the floor that can be painful by dint of being repeated, there is an equally effective alternative: these are 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.
- Lateral rotation of the trunk
Still in a standing position, stretch your arms out to the sides so that they are parallel to the ground. Once in position, rotate your trunk to the right, then to the left, keeping your back straight. The hips must also remain still to optimally engage the core muscles. Repeat this movement for about 1 minute, until you feel the abdominal muscles get tired.