5 exercises than classic abdomen

He is Dr. LoscovskyExplains Mayo ClinicThat “Los Abdominal These are one of the usual exercises used to train abdominal muscles ”. Now, even if they are strengthened Abdominal straightIt is a common mistake to assume that they can improve the pelvis. For this goal, there are 5 exercises More effectively than Reduce the waist at home. Don’t miss them!

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Andrea Reese

5 best exercises to reduce the waist at home

If you are looking for Lower the waist at home, Do it Traditional abdominal This is not the best option. They work a certain area of ​​the abdomen but do not improve The waist Or burn Is fat. And, if it is not enough, the bad -made abdomen can overload Back and neck.

Hey 5 exercises These are effective to reduce Centimeters of waistThis is because they activate the full core, increase the heart rate and improve the stability of the trunk. Sign Up:

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Catalina Siampa

1. Plates

According to Matthew SolanExecutive Editor Harvard Men’s Health Watch““The core is accompanied by many muscle groups and covering the abdominal, back, fruits, pelvis and buttocks. ”

Los Classic abdomen They strengthen the core but the limits, “They only work in a certain part of the core’s muscles ”Suits Eric ItalianPhysiotherapy from the Spolding Rehabilitation Center, with which is associated with it Harvard.

In this case, a EMG study Posted ScienceDirect Showed up ”The Iron This is the right exercise to increase the activity and strength of the abdominal muscles. ”

The reason for this Iron More muscle groups work than Traditional abdominal. It focuses on the abdominal rectum, abdominal transverse (deep of the abdomen), the slope of the pelvic zone and muscles and buttocks.

How to make plates: When placing, the foot supports the forearms and tips Straight body. Abdominal. Keep Posture Between 30 seconds and 1 minute, and Repeat 3 times.

2. The climbers

You combine in a single exercise Cardio and Core. Therefore, what you are looking for increasing your cardiovascular resistance and reducing the abdomen, implementing 3 to 4 rounds A great alternative in 30 seconds to activate The stem And the The cardiovascular system.

How to do climbers: Put yourself in position Iron And will carry The knees Substituting movements to the chest Legs.

3. Slipping Bridge

This exercise works Core inferior And improves Posture. Mayo Clinic Would recommend this ”To improve the central energy of most muscle at the same time. “

How to make a bridge of buttocks: Lie down under the mouth The knees Curped. Elevates Hip Align with the knees of the earth to form. Keep the posture at this time Three deep breaths. Make a 3 series of 15 repetitions.

4. HIIT type cardio

He is High intensity intervals training (HIIT) Increase aerobic and anaerobic efficiency. Some serious cardio exercises: Rope jumps, burpets and skipping. They usually contribute to burning body fat.

How to do HIIT type cardio: Run exercises at the time 15-20 minutes30 seconds of effort and 30 rest (recovery).

5. Russian torsions

Finally, a Exercise If you try to strengthen the slopes and improve your balance Russian Torsion. The ideal is to do it in the middle 20 and 30 turns.

How to do Russian torsions: To sit down Legs Leave a little height The torso Bend backwards and turn the trunk side by side. Yes you can Mix with weightLike a bottle of water or dumbbells to raise The effect.

Apparently, Russian torsions are the best exercise to reduce the waist This is because the waist -shaped oblique and the muscles function directly. In addition, they contribute to the toning and definition of the sides of the abdomen.

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Catalina Siampa

Of course, it is There is exercise Do not only reduce fat, so it is comfortable to mix it Cardio with high intensityAs climbers or HIIT, it helps to burn normal fat and you can add Side plates To strengthen the oblique muscles.

According to Mayo Clinic“The Side iron He tests stability and improves the strength of the trunk when working with the side muscles of the body. “

In short, everything is to reinforce and reduce the abdomen, everything without leaving the house, the ideal is to combine them 5 Effective exercises Without ignoring how important Hypokaloric Diet In a loss Abdominal fat.

This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.