Perfect Abdomen With Only 15 Minutes Of Exercises

Do you want to lose weight and show off a perfect abdomen? If you have little time, go ahead and practice this simple exercise routine in just 15 minutes.

If one of the things that you want the most is to show off a perfect abdomen, then you can follow these exercises that are mentioned below. They can be done daily and in just 15 minutes. To do them it is not necessary to spend long hours in the gym, nor to follow a routine that is too hard, the kind that sometimes leave your back in pain.

Sometimes, a lot of time must be devoted to work, studies and other daily activities that usually end up neglecting those spaces that should be personal. The intensity and discipline that is put into what we do will be decisive to achieve the objectives. Put them into practice!

Chair exercises to show off a perfect abdomen

A simple chair can become the best ally to achieve a perfect abdomen without leaving home. While these exercises can be a bit intense, the challenge is worth pursuing. Only the following steps should be followed:

• Lie down on the floor with your gaze up to the ceiling.
• Raise the legs and place them on the chair at the height of the knees.
• Place your hands on your ears.
• With a little effort the head and back should be raised as if the objective were to sit.
• Perform at least 4 sets of 10 reps to start.
• It is important to control your breathing (inhale through your mouth and exhale through your nose).

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Arm and leg raises

Most of the time, exercises in the abdominal area have a high incidence as long as their execution is correct. With this exercise, it is possible to form the muscles of the upper and middle abdomen in an effective way because the constant contraction of them helps to keep them tense during the execution of the series.

In fact, regular practice of this movement tends to improve both flexibility and overall circulation. The important thing is to be sure that the intensity is high. To do this , it is suggested to warm up for 5 to 10 minutes before starting the rounds where a little cardio is included to help the blood pump and oxygenate.

These are the steps to follow:

• Lie on your back with your legs together and your arms pointing towards your feet.
• Raise both legs while to form a 90 degree angle.
• Raise your arms in the same way, so that they are parallel with your legs.
• Next, the pelvis and back should be raised as if the goal were to get up.
• It is recommended to start with 3 sets of 10 repetitions with 30 second breaks in between.
• Controlling your breathing is important (inhale through your mouth and exhale through your nose).
• You can’t forget about moderate hydration before, during and after exercise.

Exercises with a ball

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To train at home you can use some simple implements that are usually in the home, such as chairs, stairs, empty bottles of water to fill with soil, among others. The ball has become one of the elements to do these home exercises and it is also when working the abdomen.

On the use of this it has been explained that it is more frequent in rehabilitation therapies and in the famous Pilates. However, this research conducted in 2018 explains that if the intention is to tone or strengthen the abdomen area, receive the benefits to develop a strong back and good posture, then the deep muscles must be taught to work properly.

The central theme of using a ball is to train the resistance capacity from the inside out of the stabilizing muscles of the back, since these are the most affected at the time of training, especially for those who are beginners, novices, and even, level intermediate. That is, it could be said that to obtain a strong abdomen you need a strong back.

To perform this exercise you must follow the following steps:

• Lie on your back on a thin mat (it can be yoga).
• Place a medium ball between the feet.
• Try to lift your head and keep your arms stretched out as if you want to sit down.
• Raise your feet without dropping the ball and catch it with your hands.
• Try to return to the starting position, but without letting your feet and head touch the floor.
• With another push, try to get the ball back between your feet.
• Like the previous exercises, you can start with 3 sets of 10 repetitions each.
• Important: control breathing with inhalation through the nose and exhalation through the mouth and hydrate before, during and after training.

Crunches with a strap on the feet

With this exercise it is possible to tone, define and strengthen the muscles of the lower belly, it is believed that it helps to reduce flaccidity and increase resistance, but the latter two are more related to eating habits and cardio routines that are incorporated alternately.

In this study carried out by a group of experts from the San Sebastián University, it is shown that the incorporation of devices such as the ball and bands can help to strengthen the muscles involved while optimizing the processes of muscle oxygenation. This is because when using them there is a demand for movement control that benefits balance and strength.

That is, since the bands are not part of the body, greater control of breathing is required when making a new movement. It is as if the brain reads a new pattern and this causes several muscles that are not even involved in the exercise to be activated and what is intended is to isolate them from that movement.

• The first thing to do is tie a ribbon at the height of the ankles, in a way that allows them to be separated.
• Lie down on a mat and place both hands on your ears.
• With a little effort try to touch the left elbow with the right knee and then the right elbow with the left knee.
• Perform 3 sets of 10 to 12 repetitions while inhaling through your mouth and exhaling through your nose.
• Hydration is important at all times.

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Tips for a perfect abdomen

One of the issues to consider when thinking about a flat stomach is diet. A popular saying is that 60-70% of work must be done in the kitchen. Another says that people are the reflection of what they eat and if you do a light search you can find other sayings and advice similar to each other.

This is not far from reality, but it should be noted that the important thing about a balanced diet is the quality of your food and of course that it is adapted to the needs of each person. For this, a nutritionist can be consulted, he may advise a diet based on the characteristics, needs and objectives of each individual.

In general, weight, age, height, body mass and fat index and pace of life (type of work for example) are usually considered. Based on this , a type of diet that has the macronutrients and calories that the body needs during the days can be indicated with the addition of training. This is indicated by this study carried out in 2013.

Another aspect to consider is constant hydration. The World Health Organization (WHO) recommends drinking between 2 and 2.5 liters of water daily. Perhaps it may sound a bit exaggerated and this causes some not to consume that amount. Then it is suggested to drink infusions of green tea, water with lemon slices and natural juices without sugar that help to keep the body in constant hydration.

Last but not least, the discipline with which the plans are executed must prevail and be constant. The results can be seen closer to the extent that it is possible to understand that they must be achievable and measurable deadlines in real time, that is, the consistency in exercise, diet and the minimum rest of 7 hours must be the triangle a continue for minimum periods of 4 to 6 months.

Do you dare to start your abdominal routine? Come on, yes you can!