According to Harvard, this is the only effective exercise to have a marked abdomen

On the Internet there are many recipes and tips for having a belly with marked abs, as more than one would like. But which of all is the most effective? If in doubt, Harvard University School of Medicine has the answer: isometric routines.

As detailed in a special school health report, this would be the best alternative to flatten, harden and tone the abdomen.

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What are isometric exercises?

They are those in which the muscle is stressed without movement. They are widely used in rehabilitation, because they tone the muscles and are not harmful to the joints.

There are active and passive isometric exercises. The first are those in which force is exerted on something; the latter, on the other hand, are only limited to resist a load or maintain a fixed position.

Harvard discovered that the plates, for example, are very effective in marking the abdomen since they cause the muscles to contract for more than 10 seconds, working abdomen, back and buttocks at the same time.

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How can you apply this routine?

Abdominal iron

Lie on your stomach and get up on the forearms or palms of your hands and the tips of your feet. Try to keep your back straight and look down so as not to strain your neck. Hold this position for 1 to 2 minutes, and relax,

Side plate

From the previous position, bring the right foot over the left and raise your right arm towards the ceiling, forming a lateral plane. You should rest your left palm firmly on the floor and bring your hip slightly upwards.

Hold for 1 or 2 minutes and repeat on the other side, going through the iron in the center.

Plate obliques

In an iron position, tilt your hip from one side to the other as if you want to touch the ground. The turn should be done from the hip, with the abdomen contracted inward so that your obliques work. Do four sets of 8 to 10 repetitions on each side.

It is possible that at the beginning it is difficult for you to stay in the position for a long time. But as your muscles get stronger, you will endure more and more. Everything is a matter of practice!

Important: It should be clarified that Bioguia does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, directly or indirectly. In the case of applying for this purpose some information on this site, Bioguia does not assume responsibility for those acts. The intention of the site is only to offer information of a general nature to help in the search for development and personal growth.


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