Abstinence at Home: 5 Different and Powerful Exercises

We suggest five exercises to do sit-ups at home and end the excuses that you do not have the time or desire to go to the gym.

Abstinence at Home: 5 Different and Powerful Exercises

Do not have the patience and time to go to the gym and need to tone the belly? There are no excuses for not doing so. With us you will learn how to do sit-ups at home in an easy and affordable way.

Strengthening the abdominal region brings many benefits to the body that go beyond esthetics.

It will strengthen the abdomen, but also the lumbar, the back, the shoulders and even the arms.

With this, you will be able to protect the spine, avoid back pain, ensure good posture and improve balance.

5 SUGGESTIONS TO MAKE ABDOMINALS AT HOME

1. HANDLE SLIPPING TABLE

All you need is a pillow, a towel, or any other object that helps you slide. Then, it’s simple:

  1. Lie on your stomach
  2. Rest your hands on the floor at the shoulder line and stretch your arms until your shoulders are as far away from the floor as possible. Under the left hand put a cushion
  3. Keep your neck long and your gaze slightly in front of your hands
  4. Stand on your toes and keep your legs straight
  5. Contract the belly and glutes so that the force is exerted by the abdomen
  6. Keep your back straight and buttocks low: the body should form a straight line and not a triangle
  7. Keeping your hips down and your tummy contracted, slide your left hand forward, then out, and return to the starting position
  8. Repeat the movement 15 times and then change hands
  9. Make three sets for each side

2. LEG SLIDING TABLE

It is an abdominal exercise to do at home with a degree of difficulty slightly higher than the previous one. You also need an object that will help you slide, and a cushion is always a good choice:

  1. Lie on your stomach
  2. Support your hands on the floor at the shoulder line and stretch your arms until your shoulders are as far away from the floor as possible
  3. Keep your neck long and your gaze slightly in front of your hands
  4. Stand on your toes and keep your legs straight. Under the feet, put the cushion
  5. Contract the belly and glutes so that the force is exerted by the abdomen
  6. Keep your back straight and buttocks low: the body should form a straight line and not a triangle
  7. Without moving the torso and always with the belly contracted, bring the legs forward so that the knees practically touch the chest
  8. With a controlled movement, bring the feet back to the starting position
  9. It should be noted that the buttocks should not rise, should always remain static and only the legs move
  10. Do three sets of 15 repetitions

3. CRUNCH WITH BALL

It can be with ball, with a cushion, with towels or with any other object that is comfortable to hold between the feet. This abdominal exercise to do at home requires coordination and has a higher degree of difficulty than the previous one. Even so, it can be adapted according to the capacity of each: if you can not do the exercise with the object on your feet, you can move to the knees.

  1. Attach the chosen object between the feet (you can start this way and, if it is too difficult, pass the object to your knees)
  2. Lie on your stomach with your body fully stretched (if you have the object between your knees, let your legs flex) and your arms extended above your head
  3. At the same time raise your arms and legs so that you can grasp with your hands the object on your feet
  4. In a controlled movement, lower your arms and legs again (without touching the floor)
  5. Re-climb and move the object back to the feet
  6. Do three sets of 15 repetitions

4. LEG LIFT ON SOFA

If you do not feel like leaving the sofa, this is the ideal suggestion for you. They are only a few minutes and will be able to work the abdominal region without getting up or interrupting the film in half. An exercise to train the abs at home and … without moving too much!

  1. Sitting on the couch, keep your back straight and your abdomen contracted in and up
  2. Elevate the legs at waist level, keeping them always stretched, forming a 90 degree angle with the trunk
  3. Make a circular motion with your legs (the left wheel rotates to the left and the right to the right)
  4. Return to stretched-leg position
  5. Control them down without touching the ground and climbing back up
  6. Do three sets of 15 repetitions

5. MOUNTAIN CLIMBER WITH FEET ON THE WALL

If you are already tired of the traditional mountain climbers, you can try this alternative version and, most probably, more difficult as well. But it’s worth trying not to get into the routine and go testing new exercises that stimulate and challenge the body. For this abdominal exercise to do at home, you just need the body and … a wall!

  1. From belly down and feet close to the wall, build the plank position
  2. Climb feet up the wall until feet are slightly above head level
  3. Always keep the body straight and the belly and glutes tight
  4. Without damaging the posture, bring one knee to the chest (be careful not to start to raise the buttocks nor to turn the trunk)
  5. Change knees
  6. Do three sets of 20 repetitions