Sit-up Routine To Lose Your Tummy

Abdominals are the most recommended exercises to lose your belly, although there are also training alternatives. Get to know some sit-up routines in the following article.

Know that abs not only help you burn fat, but also serve to strengthen and mark the muscles in your abdomen.

In order to reduce the pounds and inches you also need to follow a healthy diet. In this way, you will get longer lasting results and, above all, faster.

Work the muscle groups of the abdomen and mark these “squares” that look so beautiful on both men and women.

It is important that you change or vary the exercises so that your body does not always get used to the same routine. There are hundreds of options for moving your body and eliminating all the fat from your abdominal muscles: high, mid, low, lumbar and oblique.

Routine to reduce the abdomen #1

This routine serves to work all regions and is composed of the following exercises:

• Sitting with your back straight, put your chest forward. Support your body with your hands from behind and lift your legs, bending your knees to your abdomen or chest. Alternately bend and straighten your legs so that your right elbow touches your left knee and vice versa.
• Lie on your back and place your hands under your buttocks. Raise and lower your legs, always straight. When you put them down, you’re pressing down on your abdomen.
• In the same position as the previous exercise, extend your legs straight up and let them drop to your sides without touching the floor. Do three sets of 15 reps each side.

• Lie on your stomach, place your hands on the sides of your head, and raise your back a little. The legs should be as still as possible so that the force is applied to the lower back.
  • It is very important to do a slight contraction of the glutes, thighs and abdomen when lifting your back. This will protect your lower back.
• To thin the waist, stand up and grab a broomstick or bar and place it behind your head, supporting it by the ends. Squeeze the abdomen and lean the torso to the left, return to the starting position and perform 4 sets of 20 reps before moving to the right side.

Routine to reduce the abdomen n°2

This is another very interesting routine that allows you to have those perfect abs and a more than flat stomach:

• Do the “traditional” sit-ups. That is, lying on your back, semi-bend your legs, support the soles of your feet on the floor. Raise and lower your upper body, with the help of your hands behind your head. Perform 4 sets of 50 reps.

• Use a fixed bar to work your lower abdomen. Hold it with both hands and let the body “hang” in an upright position. Raise your legs and bend your knees so they touch your chest.
  • This exercise requires more effort than the others, but it really is very effective. With 4 sets of 10 reps per session is enough.
• Lie on your back to work your obliques. Support your body on your forearm and the side of your foot. Raise your hips and hold the position for a minute, very steady and not lowering. Do 4 sets of 10 reps and switch sides.
• Lie on your stomach to work your lower back. Try to elevate your back as much as possible. You can use a bench so that your torso is suspended in the air and the exercise is more effective. Do 15 reps in 3 sets.

• Finally, an exercise known as “board”. You should support your body with your forearms and tiptoes and be as steady as possible. Tighten your abdomen tightly and hold the position for at least a minute.

Routine to reduce the abdomen n°3

• The first of these exercises to do sit-ups is Curl. Lie down on a bench, with your legs “hanging” from the knees down. Place both arms behind your ears and tighten your abdominal muscles to elevate your torso.
  • Be careful not to strain with your back, but with your abdomen. Do 4 sets of 30 reps.
• The second exercise is called “Inclined Curl”. You have to bend over until your head is “touching the ground”. Cross your arms at chest height. Raise your torso to about 45° and lower your back completely down onto the bench.

• The third exercise is called “Inclined Curl with Deceleration”. Sit on a bench with your arms crossed over your chest and lower your torso backwards and reach 45º. Start the upward movement forward until you reach the starting position.
  • The back must always be straight.
• The fourth exercise in this belly-loss routine is called “Bench Leg Bend”. Sit on the edge of the bench with your back slightly back. Support yourself on your forearms and extend your legs forward. Then bend your knees closer to your abdomen.
  • Stretch back to your previous position and do three sets of 15 reps.
• The fifth exercise is called “leg lift”. You should lie down with both hands at the ends of the bench and raise your legs, always straight.
  • When going down, be careful not to touch the bench. Fits your bottom abs.
• The latter is called “weighted sides” and serves to work the obliques. Standing, take a weight in each hand and bring your arms to your sides. Move toward your knees and touch them with your weight.

• Return to starting position and repeat for the other side.