4 Exercises To Maintain Good Abs

When doing sit-ups, it is very important that we do not strain our neck. Doing so can cause injury and undermine the desired results. Learn about other keys below.

Perfect abs are the dream of many men and women who exercise regularly. In addition, they are also a sign of good health, which is not a minor matter. Abdominal fat is not easy to eliminate and is associated with certain conditions; therefore, it is necessary to perform exercises to maintain good abs.

The abdominal muscles are always there, even if you can’t always see them. Sometimes these are hidden behind a layer of abdominal fat,  as explained in a study published in Clinical Medicine . How to reduce this layer of fat?

Example of routine to have good abs

Taking the above into account, to show off a flat and toned stomach, what you have to do is reduce body fat levels and exercise these muscles. For the first, it is necessary to plan a diet according to the characteristics of each person in the hands of a nutritionist.

As for the exercise routine, here we present a series of works to maintain good abs that could serve as a guide.

1. Plates

The plank is a well-known exercise, easy to perform and very effective for working certain muscles of the body, such as the abdominals. The effectiveness of this work is confirmed by a study published in Physical Therapy Rehabilitation Science. 

• To perform this exercise, you must lie on your stomach and with your body fully extended on a flat surface, preferably a mat.
• The position is similar to that of doing push-ups. Instead of supporting your hands, place your forearms on the mat. In turn, the elbows should remain at the same height as the shoulders.
• Now, you should keep the weight of the body on the forearms and the balls of the feet, which should be open to the width of the hips.

• When you achieve this position, you must maintain it, contracting the abdominal muscles at all times.
• Also, keep your back always straight, so that a straight line can be drawn on the body from head to heels.
• Stay like this for at least 30 seconds. The number of series may vary depending on your physical condition or the instructions of your coach.

2. Russian twists

This is a very good exercise to work your oblique muscles. To do this, lie down on a mat facing the ceiling.

• Later, incorporate the upper body, so that you are almost sitting. Raise your legs so that they are suspended without touching the mat, keeping the soles of your feet supported.

• Then, fully stretch your arms and interlock your fingers.
• You must swing the upper part of the trunk to one side, always staying straight, until you reach the limit. Stay there for two seconds.
• Then turn to the other side and repeat the action. The full two-way movement counts as one rep.
• Although this will depend on your physical condition, you can perform a minimum of eight repetitions for three sets of exercise.

3. Reverse bike to maintain good abs

The inverted bicycle is another of the exercises to tone the abs. To do this, you must lie completely on a mat. Turn your body on your back and put your hands clasped at the back of your neck, so that the elbows are out.

• Raise your left knee first, then your right knee so that your leg is at a right angle at hip level.
• Then, rotate your upper torso so that your right elbow reaches your left knee. Next, perform the same action with your right leg.

• The action with both legs counts as one rep. You can perform at least three sets of 12 repetitions each; however, you may want to discuss this with a physical activity professional.

4. Reverse contractions

This is a very easy and comfortable exercise to do. According to research published in the Journal of Back and Musculoskeletal Rehabilitation , the leg raise  has the advantage of the horizontal position, which puts a greater strain on the oblique muscles and rectus abdominis.

• First, to do this, you must lie on your back on a comfortable surface, such as an exercise mat. The palms of the hands should be extended and touch the ground completely.

• Now, contracting the abdominal muscles, you should lift the legs so that they are higher than the hips, forming a right angle with the whole body.
• You should not bend your legs or spread them apart while doing the exercise.
• Also, to lift your hips off the floor, contract your lower abdominal muscles.
• After you have your legs up, hold the position for at least three seconds and slowly return to the starting position. You must perform a minimum of eight repetitions.

Habits will allow you to maintain good abs

In short, if you do these exercises you will be able to maintain good abs and, with constancy, you will see good results. However, keep in mind that a balanced diet is also essential, since if you maintain a high level of body fat, you will not achieve the flat abdomen you want.

Finally, keep in mind that the most convenient thing is the progressive modification of habits ; on the contrary, highly restrictive diets are not a good option. Lean towards a healthy life but without restrictions and add physical exercise, and thus you can maintain the abs you love so much!