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You don't need to start going to the gym or buy expensive sports equipment to work your abdominal muscles. Exercises that work your core muscles, such as your abs, can be done at home without any material. Learning to do sit-ups at home from scratch can help you strengthen your middle body and help you progress in your posture, stability and balance.
Tips for starting to work your abs at home
By performing a plurality of abdominals you can effectively work the obliques and the rectus abdominis and transverse rectus. Proper exercise is essential to avoid injury and achieve maximum results. If you suffer any medical complications, consult your doctor before you start doing sit-ups from scratch and continue any specific training routine.
First of all, never decide to do sit-ups every single day, as it is essential that your muscles have their rest period for the first time. This way, you can start doing sit-ups two or three days a week, making 2 repetitions of series of ten or fifteen, more or less. Little by little, you will be able to increase the number of repetitions each week and series each month.
Another essential point at the time of starting to do sit-ups is to change the exercises and also to try not to repeat the same ones as the previous day in order to stay in shape and have an efficient result. By doing so, you will be able to perform different movements and the work will be considerably more complete. Some exercises to start working on your abs are as follows:
- Standard sit-ups: For this exercise at home, there is an area with enough room to do sit-ups. Put a padded mat on the floor so as not to hurt your back or a large folded blanket. Lie face down with knees bent and feet on the floor. Put your fingers away and put the yolks on your head, behind your ears. Keep your elbows aligned with your ears throughout the exercise. Contract your abs and lift your head and shoulders off the floor. Maintain the contraction for 2 seconds before returning to the initial situation. Immediately the next reiteration begins. Complete 3 sets of 8 to 12 repetitions.
- Reverse sit-ups: lie on your stomach with your arms stretched out at the sides of your body until you form a"T". Raise your legs above the air and form a 90-degree angle with your knees. Put your knees parallel on your hips. Keep your legs in this situation throughout the exercise. Raise your spine, lift your hips and carry your pelvis as far as you can on your rib cage. Keep your balance with your arms and use your abs to monitor the movement of your lower body. Avoid swinging or stretching your legs. Maintain the contraction for 2 seconds before lowering your back to the initial situation and repeat the exercise. Complete 3 sets of 8 to 12 repetitions.
- Bicycle sit-ups: lie on your back, raise your legs above the air and place your knees at a 90-degree angle. Keep your knees parallel to your hips. Put your head on your fingertips and keep your elbows aligned with your ears. Harden your abs and lift your head and shoulder blades off the floor. Turn your torso and bring your left knee to your right elbow until they touch in unison as you stretch your right leg. Avoid dropping your right leg on the ground, keep it elevated above the level of your hip. Keep this situation for a second. Turn your torso and repeat the exercise more backwards, i.e., bring your right knee face to your left elbow until they come into contact and stretch your left leg. It preserves the contraction over one second and returns to the initial situation. Repeat the exercise eight to twelve times until you fill 3 sets.
Also remember that the way you breathe while doing sit-ups is vital. You need oxygen to circulate through the bloodstream and travel expensive to the muscle. If you hold your breath, it could affect your performance or tire you out before your time, and we're sure you don't want any of that. It is also essential to work on flexibility and to combine abs work with aerobic exercise, such as running or swimming, eminently.