Abs routine you can do at home

Maintaining a flat and firm abdomen requires good nutrition and exercise. In addition to an abdominal routine, another exercise that is very important is cardiovascular exercise when you want to be in shape. However, there are some exercise routines that you can do at home that will help you define your abdomen in no time.

Remember that what will make your abdomen mark is to follow a diet in which you control the energy you consume with calories. In this way you will use the reserves you have. Then to exercise. To start, just a yoga mat and wear the time. The entire routine will take only 15 minutes. Each exercise can begin by doing for 30 seconds, resting 10 seconds between each exercise. Remember that you should not rest more than indicated. Although it may hurt you, it will be worth it.

EXERCISE 1

Set up your yoga mat. Lying on your back, you will raise your stretched legs by bringing your feet together. Up and down. When you go down the movement should be as slow as possible.

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EXERCISE 2

Sitting with your legs bent, place your arms back supporting your hands on the mat. Bring your knees to your chest, bringing your body back. Stretch your legs, press down on your abdomen, and contract it again.

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EXERCISE 3

Sit down and raise your legs in the air keeping them close to the ground. Twist your torso from right to left repeatedly.

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EXERCISE 4

Now, stand on your side, lean your body leaving the elbow at shoulder level. Support yourself with your knee. Go up and down as slowly as you can by contracting your abdomen. Repeat the exercise now with the other arm on the floor.

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EXERCISE 5

Raise your hips with your glutes up. Go up alternating your legs. Go up and down slowly. Your arms should be at shoulder height.

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EXERCISE 6

Lying on your back bend your legs slightly apart. In doing so, you have to force your abdomen and get up. You can use a small weight or do it with your own weight. Remember that it should be slowly.

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EXERCISE 7

Lying on your back, raise your legs alternating them. Remember to look up to avoid hurting your neck.

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EXERCISE 8

Lying on your back, you will flex one of your legs. Get on your back and raise your hips. Hold this position for a few seconds for greater effectiveness. Do a sit-up as you raise the opposite leg, touching the tip of the foot with your hand.

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EXERCISE 9

Now, suspend your hips. With your back straight and your abdomen pressed, raise one of your legs then the other. Do it slowly.

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EXERCISE 10

Finally, lying on your back, tighten your abdomen and turn to the opposite side of each leg.

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You can do it!.

Flat Belly: 8 Abs Exercises