Training can be quite a tedious process. It seems that, for many abs we do or for a long time in the plank position, we end up getting bored without anything seeming to be working. This can be due to many factors, but we all know that, in order to have a defined belly, our diet has to be on point and that we need to work hard when we exercise the abdominals.
Finding a good abdominal training plan can be a difficult task, but we are in luck. These abdominal exercises developed by Marino Katsouris were designed to avoid boredom. Marino is an expert in effective abdominal training, so we are in capable hands.
One of the great advantages of these exercises is that they can be adapted to each person. It is a general scheme to follow for abdominal training. You can turn it into an intense circuit or, if you are in a more traditional mood, do it in the form of series. It is a matter of personal preference.
6 abdominal exercises you can do at home
1. Side to Side Crunches
How to run:
- Lie on your back and lift your legs up to about 15 cm from the floor.
- Lift your shoulders off the floor and extend your arms behind your head.
- Moves the body to the side, bending from the hip.
- Contract the oblique abdominals and hold the position for a second.
- Repeat to the other side. This counts as 1 repetition.
Recommended series and repetitions: 5 series of 12 repetitions.
2. Bicycle Crunches
How to run:
- Start in the position for basic abs, with your hands on your forehead, so that your elbows are bent. Bend both knees slightly and keep your feet elevated.
- Contract your abs as you bring your left elbow and right knee closer together so that they almost touch.
- Repeat on the other side while simultaneously returning to the starting position with your right knee.
Recommended series and repetitions: 5 series of 10 repetitions for each side.
3. Crab Toe Touches ( Crab toe Touches )
How to run:
- To put yourself in the crab position, sit on the floor, on top of a basic abdominal position, and put your arms behind your back. Then, raise yourself so that the glutes do not touch the floor.
- Contract the core .
- With each hand, try to touch the leg on the opposite side of the body, always keeping the buttocks above the floor.
Recommended series and repetitions: 5 series of 12 repetitions.
4. Plank Saw ( Saw Planks )
How to run:
- Place yourself in the plank position, resting your forearms on the floor, and stretch your legs to keep your weight on your toes.
- Contract the core .
- Move the body back and forth, using your arms to keep it parallel to the floor.
Recommended series and repetitions: 5 series of 12 repetitions.
5. Dragged Crunches ( Drag Crunches )
How to run:
- Lie down with your back flat on the floor and extend your arms forward.
- Contract the core .
- Lift your body, as if you were performing conventional sit-ups, and try to get as far as possible with your hands towards your legs.
- Slowly lower the body back to the floor.
Recommended series and repetitions: 5 series of 12 repetitions.
6. Scissor Leg Lifts ( Scissor Leg Raises )
How to run:
- Lie down with your back flat on the floor, with your legs straight and your toes pointing forward. You can put your hands under your buttocks for additional support.
- Slowly lift your feet up to about 30 centimeters from the floor and cross your legs over each other until you cannot reach higher. Slowly lower them again.
- Don’t let your feet touch the floor until the exercise is over.
Recommended series and repetitions: 5 series of 12 repetitions.
See more: A Quick Abdominal Circuit
Final Message
Abdominal training doesn’t have to be boring. This training is full of innovative and interesting exercises, which do not require any equipment and only require an appropriate space on the floor, so there is no excuse for not experimenting.
Abdominals are not only achieved with training: everything starts in the kitchen, and you need to make sure that you eat an adequate diet. Would you like to see some ideas for healthy meals? Check out our recipes, where we have lots of healthy ideas and for all tastes.