Take advantage of the coronavirus quarantine to get the flat stomach that you are going to wear this summer
Let's go with the science ahead: exercising does lose fat from your waist. This is stated by a team of scientists from the University of Copenhagen which proved how regular training (specifically 12 weeks of pedaling on an exercise bike) reduced the abdominal fat mass of a group of obese adults. If they achieved it only by pedaling, what can you not achieve by exercising in the quarantine for the coronavirus? To make the perfect board that will get you out of it with a flat and toned belly, we have asked the Fitness Manager of Reto 48 for help.Gonzalo Martínez Salmerón. Here are the exercises that will work the miracle. Ready?
1. Sitting Twist
Sitting on the floor raise your flexed legs (if it does not give you life you can leave your knees bent and your feet resting on the ground) and work the oblique turning the torso to either side increasing the speed little by little. If you are fit you can add weight to this exercise. If you don't have a dumbbell at home they can serve you a carafe of water or even from an encyclopedia. Do four sets of 20 repetitions or sets of 60 seconds each. Rest 10 seconds between series.
2. Double Crunch
This exercise work with your own weight. Lying down and with your legs straight, raise your back slightly from the floor and bring your knees to your chest and to the front taking air and releasing it. As in the previous exercise you can work it with repetitions of 30 to 40 or per seconds (from 40 to 60 seconds). Perform four sets of 20 repetitions or sets of 60 seconds each. Rest 10 seconds between each set.
3. Forearm iron
This it's an isometric abdomen job. To do this, lie on your stomach, with your elbows under your shoulders and resting on the balls of your feet with your legs stretched out and your back straight,holding tight to the buttock and abdomen. Direct your gaze a hand in front of your hands. Perform four sets of 20 repetitions or sets of 60 seconds each resting 10 seconds between sets and sets.
With this exercise you work the lower abdomen. To do this, lie on your back with your hands under your buttock to avoid damaging your lower back and place your legs stretched and raised slightly off the ground because you will be raising them up and down. If your back hurts you just have to raise your legs a little more instead of working as close to the floor as possible. Conversely, if the exercise is easy for you, lower your legs and move them faster. Perform four sets of 20 repetitions or sets of 60 seconds each resting 10 seconds between sets and sets.
5. Crunch at 90 degrees
To do it lie down and bring your legs up at a 90 degree angle. Stretch your arms and lift your chest releasing the air every time you go up. Repeat in the same number of series as the previous exercises.