清境農產水果行

Do you like abs? Then we will tell you the best exercises that work the middle abdominal area to strengthen this zone and we will explain the technique of each movement.

After doing regular crunches for a long time, it’s good to include new movements that your body is not used to, which will require a higher effort that will help you to progress.

Below you will find 5 exercises to work the middle abdomen, we recommend that you do 15 to 30 repetitions of 3 to 5 sets of each exercise, depending on your abdominal strength.

1. Flutter Kicks

Lie on your back and place your hands under your buttocks. First slowly raise your right leg between 30 and 45° while leaving your left leg held 5 cm off the ground. Lower the leg slowly and when it reaches the height of the left leg, hold the right leg at that height and slowly raise the left leg to the same height and lower gently. Repeat.

2. V Ups

Better known as V crunches, since you form a V shape with your body. Lie on your back. Raise your trunk with your hands above your head and hands outstretched and at the same time raise your legs straight and try to touch the tips of your toes with your hands. Lower slowly and repeat.

3. Oblique V Crunch

Lie on your right side with your right arm straight and your left arm behind your head with your legs extended. Lift your legs out to the side and at the same time lift your torso trying to bring them together. Lower slowly and repeat. Change sides and do the same exercise.

4. Hallow sit-ups

Lie on your back and place your hands above your head with your legs straight. Lift your legs and torso about 45° off the floor. This way your legs, torso and arms form a kind of elongated U-shape. Hold this position for 10 seconds and lower. Repeat.

5. Abs foot 2 foot

Lie on your back with your head and trapezius muscles off the ground, bend your knees 45° and straighten your arms. With your arms straight, with the fingertips of your right hand touch a little beyond the heel of your right foot. Return to the starting position and do it on the opposite side. Repeat.