Get Your Core in Shape with this New Sit-Up Plan

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10 exercises for flat abs

Here are 10 effective exercises to get flat abs:

  1. Plank: Plank position in which the body is kept straight, with the forearms and feet on the floor.
  2. Crunch: Lying on your back, with your knees bent and feet on the floor, lift your shoulder blades off the floor, keeping your arms behind your head.
  3. Mountain climbers: In a plank position, move your legs alternately towards your chest.
  4. Russian twist: Sitting with your legs bent and your feet on the floor, twist your torso from side to side with a weight in your hands.
  5. Bicycle crunch: Lying on your back with your knees bent and your feet in the air, swing your legs as if you were pedaling while lifting your body and touching your opposite elbow with your knee.
  6. Leg raises: Lying on your back, raise your legs together until they are vertical, keeping your arms at your sides.
  7. Side plank: In the side position, support the body with one forearm while the hip is lifted up.
  8. Reverse crunch: Lying on your back, with your legs bent and feet on the floor, lift your legs up to hip height while your shoulder blades remain on the floor.
  9. V-ups: Lying on your back, lift your legs and torso at the same time to form a “V” with your body.
  10. Flutter kicks: Lying on your back, with your legs straight and your feet in the air, move your legs up and down alternately.

Remember that it is important to maintain proper technique and do the exercises slowly and in a controlled manner to avoid injury. Also, abdominal exercises alone are not enough to get well-defined abs, they must be combined with a healthy diet and regular full-body exercise.

How to make the basic settlement:

Having a good basic posture is important for practicing correct and safe posture in your body. Here are some steps that can help you make a good basic settlement:

  1. Find a quiet, comfortable place to sit cross-legged in the Indian form or with your legs stretched out in front of you.
  2. Position your buttocks on the pillow or support to ensure that you are in a comfortable and ergonomic position.
  3. Keeps the spine straight and long. Raise your head, keep your neck straight and relax your shoulders.
  4. Place your hands on your knees with your palms facing up or down, whichever is more comfortable for you.
  5. Focus on breathing. Breathe deeply and exhale slowly. Try to keep your breathing steady and regular.
  6. Keep your concentration and mind focused on the present moment.
  7. Practice regularly to get your body used to this position and to achieve better concentration.

This is just a basic seating guide, remember that every body is different and you may need to adjust something to achieve a more comfortable and safe posture for you.

Sit in various hand positions:

Sitting with various hand positions can help work different abdominal muscles and avoid monotony in the exercise. Some options may be:

  1. Hands next to thighs: Make sure your hands are firmly planted on the floor and keep your elbows straight.
  2. Hands Behind Head: Place your hands behind your head with your elbows in the air. Do not press the neck with your hands.
  3. Arms extended forward: Keep your arms extended forward and try to touch the tips of your toes with your hands.
  4. Arms up: Keep your arms up and try to touch the ceiling with your hands.

Remember to maintain a straight back position throughout the exercise and avoid moving your neck forward or backward.

The lift and hold is a core stability exercise that involves maintaining a suspended position in the air for a period of time. Here are the steps to perform the exercise:

  1. Start on the floor, resting on your hands and knees.
  2. Place your arms perpendicular to the floor, with your hands directly under your shoulders.
  3. Extend your legs behind you until you are in a high plank position.
  4. Keep your core engaged and your core muscles tight as you hold your weight with your arms.
  5. Hold this position for as many seconds as you can, keeping your body straight and not letting your hips drop down or up.
  6. Lower slowly to the floor and relax your body before repeating the exercise again.

For beginners, you may only be able to hold the position for a few seconds. As you build strength and stability, you’ll be able to hold the position for longer periods of time.

Seated Incline Board

The seated incline board exercise (also known as the incline board crunch) is a popular option for working the upper abdominal muscles. Here are the steps to do it correctly:

  1. Sitting on an inclined bench, with your feet firmly planted on the floor and your legs bent.
  2. Place your hands behind your head, fingers interlaced, or place your hands in front of your chest.
  3. Bend your body forward and up as you bend your knees.
  4. Return to the starting position by maintaining control of the movement and repeating the movement for a desired number of repetitions.

Remember to maintain a correct position of the spine and exhale when you perform the effort, maintaining a contraction of the abdominal muscles throughout the movement.

Jacknife Sit-ups

Jackknife sit-ups are an abdominal exercise that involves moving the legs and trunk simultaneously to achieve a maximum contraction of the abdominal muscles.

To do this exercise, follow these steps:

  1. Sit on the floor with your legs stretched out in front of you and your hands behind your back for support.
  2. Lean back slightly and lift your legs and feet off the floor, keeping your legs together.
  3. Raise your arms until they are parallel to your legs.
  4. Move your legs and trunk up and forward, trying to touch your toes with your hands. At the same time, tighten your abdominal muscles and hold the position for a few seconds.
  5. Return to the starting position and repeat the movement.
  6. Do 3-4 sets of 10-15 repetitions.

It is important to maintain proper technique throughout the exercise and avoid using your neck or arm muscles to assist in the contraction. If necessary, you can start with a lower incline and increase it as you gain strength and stability.

command abdominals

“Comando crunches” or “comandos” are an abdominal exercise that involves moving up and down from a plank position with your forearms and toes as supports. Here I explain how to do this exercise:

  1. Begin in a plank position with your forearms and toes as supports, keeping your body in a straight line from your heels to your head.
  2. Engage your abs and bring your knees into your chest, maintaining a plank position and making sure your back doesn’t arch.
  3. Then straighten your legs and return to the starting plank position.
  4. For a full rep, repeat this movement until you’ve completed the desired number of reps.

Be sure to maintain good posture throughout the exercise, avoiding arching your back and keeping your abs engaged. As with any ab exercise, the key to getting the best results is to do it with proper form and consistency in practice.

Punching Sit Ups

To do Punching Sit Ups, follow these steps:

  1. Start by sitting on the floor with your knees slightly bent and your feet touching the floor.
  2. Place your fists near your cheekbones, elbows bent and arms pointing forward.
  3. Slowly lean back until your body is about 45 degrees off the floor.
  4. Keep your abs contracted and guess back a little to add power to your punches.
  5. Start throwing imaginary punches forward, alternating arms.
  6. Continue punching for 30-60 seconds, keeping your abs contracted and your body about 45 degrees off the floor.
  7. Return to the starting position slowly.

Remember to maintain proper posture and control your breathing while doing this exercise. You can do multiple sets of Punching Sit Ups to add an extra challenge to your abs workouts.

Sit ups and equipment

Team Sit Ups are a fun and motivating way to work your abs. Here are the steps to follow:

  1. Sit facing your training partner with the soles of your feet touching.
  2. Extend your legs and do a slight backflip while holding hands.
  3. Stand up and crawl towards your training partner as you run your hands under their legs.
  4. Your training partner will do the same and run his hands under your legs as he moves towards you.
  5. Repeat this movement alternating positions until you have completed the desired number of repetitions.

Make sure you keep your core engaged and abs contracted throughout the exercise. You can also increase the difficulty of the exercise by increasing the speed or using a medicine ball to pass between you.

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