Remember to take a few minutes of your time to do these exercises. This type of training is not only interesting on an aesthetic level, but it is also a health issue, a strong abdomen can avoid back pain. Therefore, the personal trainer and expert in functional work, Camilo Box recommends this routine to do at home.
Lie on a soft surface, rest your back on the floor, flex your legs and put your feet on the floor. The exercise consists of raising the trunk using the abdominals, about 15-20 cm towards the ceiling and with the hands resting on the head. You can do 4 sets of 30 repetitions.
To perform them correctly we must lie on the floor, on a soft surface, looking up and with the body stretched. We place our hands with the palms glued to the floor and next to our buttocks. Now we slowly raise our legs until our sole points towards the ceiling and we lower our feet to the ground again, leaving them 10 cm from it. We can do 4 sets of 1 minute
This type of exercise will tone the lower abdominal area.
You must start the exercise on a soft surface, facing the ceiling and with your arms stretched out on the floor. Raise the legs that are at the same height as the trunk, when raising them flex the knees. When lowering them make sure not to support the body, we leave the feet 10 cm from the ground and the back about 15 cm. The expert recommends doing 4 sets of 30 repetitions.
We must stand facing the ground and support the forearms with the elbows at the same height as the shoulders. We stretch our legs and place the balls of our feet on the floor.
Start the first day trying to stay up for about 20 seconds and add a few more seconds each day. When we are at a more advanced level we can do 4 series 1 minute. You will be amazed at what you will be able to endure when a few weeks pass.
For this exercise we must lie on the floor, gaze at the ceiling, with our knees bent and our feet flat on the floor. Relax your arms on either side and raise your pelvis toward the ceiling so that your lower back is a few inches off the ground, but your upper back is not. We can do 4 series of 1 minute.
We must feel the gluteal contraction when we raise it, when we lower it we must not rest it on the ground, but leave it a few centimeters away.
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