Everything you need to know to start doing crunches from scratch.
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 abdominals, can be done at home without any kind of material. Learning to do crunches at home from scratch can assist you in strengthening the middle part of your body and help you progress in posture, stability and balance.
Tips to start working your abs at home
Performing a plurality of abdominals you can effectively work the obliques and the rectus abdominus and transverse. Proper exercise is essential to avoid injury and achieve maximum results. If you suffer any medical complication, consult your doctor before you start doing sit-ups from scratch and continue any specific training routine.
First of all, never decide to do crunches every day, because being the first time, it is essential that your muscles have their resting period. Thus, you can start doing abs two or three days a week, doing 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 beginning to do abdominal exercises is to change the exercises and also try not to reiterate the same as the previous day to hold you in shape and that the result is efficient. If you do it this way, you will be able to make different movements and the work will be considerably more complete. Certain exercises to start working the abdominals are as follows:
- Standard abdominals: To do this exercise at home, find an area with enough space to do the abdominals. Put a padded mat on the floor to avoid hurting your back or a large folded blanket. Lie on your stomach with your knees bent and your feet on the ground. 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. Hold the contraction for 2 seconds before returning to the initial situation. The next reiteration begins immediately. Complete 3 series of eight to twelve reiterations.
- Reverse Abdominals: Lie face down with your arms stretched out to the sides of your body to form a “T”. Elevate your legs above the air and form a ninety-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 face your rib cage. Maintain your balance with your arms and use your abdominals to supervise the movement of your lower body. Avoid swinging or stretching your legs. Hold the contraction for 2 seconds before lowering your back to the initial situation and repeat the exercise. Complete 3 series of eight to twelve reiterations.
- Bike crunches: lie on your back, elevate your legs above the air and place your knees at a ninety-degree angle. Keep your knees parallel to your hips. Rest 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 face your right elbow until you touch them in unison as you stretch your right leg. Avoid dropping your right leg face 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 in reverse, that is, take the right knee face the left elbow until the moment they come into contact and stretch the left leg. It retains the contraction for one second and returns to the initial situation. Repeat the exercise between eight and twelve reiterations to fill 3 series.
Also remember that the way you breathe while doing abdominals is vital. You need oxygen to circulate through the bloodstream and travel expensive muscle. If you hold your breath, it could affect your performance or fatigue you before your time, and we’re sure you don’t want any of that. It is also essential to work flexibility and combine abdominal work with aerobic exercise, such as running or swimming, eminently.