5 Exercises For Toning The Abdominal Muscles

Keeping your waist slim, you will have an attractive figure. Unfortunately, this goal is not easy to achieve. You can only succeed if you adopt good eating habits and a daily exercise routine to tone your abdominal muscles.

The good news is that if you want to train your abdomen, you don’t need to go to the gym or use complicated equipment. There are certain exercises for toning the abdominal muscles that you can try at home, whenever you want. Are you ready to find out what this is about?

1. The board on the forearms

The plank is a strengthening and toning exercise that, in addition to helping you get the dream you want, relieves back pain.

Although it seems simple, the board falls into the category of high-intensity exercises and requires concentration and balance.

Instructions:

• Lie face down, supporting your forearms and toes.
• Keep your back straight. The elbows should be just below the shoulders.
• Try to tense your abdominal muscles. Hold the position for 30 seconds.
• Once you become stronger, you can increase the interval to 40-45 seconds.
• Complete 4 sets.

2. Classic abdomen

Although there are many types of abs, the classic ones continue to be a good option to tone the muscles in this region. Ideal for beginners, you can combine them with other exercises.

Instructions:

• Lie on your back with your knees bent and your feet on the floor.
• Support your head with your hands, keeping your elbows open.

• Contract your abdominal muscles and start raising your head, lifting your upper back off the floor.
• Wait 2-3 seconds, then return to starting position.
• Complete 4 sets of at least 15 repetitions each.

3. The imaginary bike, on the list of exercises for toning the abdominal muscles

This exercise involves imitating the movements you would perform if you were cycling and allows you to focus on your abdominal muscles.

By including it in your daily routine, the imaginary bicycle strengthens the lumbar region and improves circulation in the legs.

Instructions:

• Lie on your back, lift your legs and bend your knees to form a 90-degree angle.
• Maintaining this position without lowering your legs, try to touch one of your knees with the opposite elbow.
• Alternate knees and elbows and perform 20 reps.
• While trying this exercise, focus on your abdomen as you rotate your torso.
• Complete 3-4 sets.

4. Exercise for the lower abdominal muscles

In order to tone your lower abdominal muscles, we propose a simple exercise that will properly train this region. But keep in mind that the back must not leave the ground.

Instructions:

• Lie on your back with your arms along your body.
• Raise your legs without leaving the lumbar region. Try to contract your lower abdominal muscles.

• Lift and lower your legs slowly. Perform 15 repetitions.
• Complete 3 sets.

5. Knees to the chest

The last exercise we present to you is to keep your abdominal muscles contracted as you raise your knees. It has a beneficial effect on the lumbar region and, if you manage to keep your legs raised, you will also strengthen your buttocks.

Instructions:

• Lie on your back with your legs straight and your arms along your body.
• Bend your knees and lift them to your chest.
• Make sure your legs are parallel to the floor and breathe deeply during exercise.
• Focusing on the abdominal muscles and stretching the legs without touching the floor.

• Complete 5 sets of 12-15 repetitions each.

Do you want a more attractive abdomen? Include the 5 exercises for toning the abdominal muscles presented in this article in your daily routine and you will be convinced of their effectiveness.

Remember, the desired results will not appear immediately and you will need to supplement the exercises with a healthy diet, without excess fat or calories.