Relieving a shiny and firm abdomen is the intention of many women. Today we propose 4 great exercises to mark the abdomen plus an 8-minute routine that will help you transform your core in weeks.

Women can get marked abs following exercise methods and a healthy diet or diet.

The proportion of body fat should be low (about 18% in women), and this is achieved by doing routines that combine Cardio exercises with some muscle strengthening. Skipping, swimming, running, or aerobic exercises are perfect for burning calories specifically.

Women have a harder time marking their abs for estrogens, female sex hormones, which tend to create fat. Being prepared to develop a pregnancy, they are also more likely to accumulate fat, especially in the hips, muscles and buttocks.

Exercises to Mark the Abdomen in Women

Exercise 1

How to: Sit Mat, bend your legs, place a yoga brick between your knees. Squeeze your legs to keep them in place and activate your abs. Lift your legs so that your calves are parallel to the floor.

Roll your body back until your middle back touches the ground. Then, with control, activate your abs and return your body to the starting point. Pause here for three seconds. That is a repetition.

Complete as many reps as possible in 40 seconds, then rest for 20 seconds. Continue with the next move.

Exercise 2

How: Place yourself in a plank position, with your elbows stacked under your shoulders. Slowly and with control, lower both knees until they kiss the ground. Then return to a table position. That is a repetition.

Complete as many reps as possible in 40 seconds, then rest for 20 seconds. Continue with the next move.

Exercise 3

How: Lie on your back on a mat and hold a single dumbbell (or medicine ball) in your hands . Lift your shoulders off the floor and hold the dumbbell above. Lift your legs off the floor and drive your back toward the floor.

Shake your feet up and down. Continue for 40 seconds, then rest for 20 seconds. Continue with the next move.

Exercise 4

How: Get on all fours, with your hands stacked directly under your shoulders. Wrap a resistance band around your feet. Keeping your torso still and the center of the body hooked, extend the right arm forward and the left leg back.

Next, place your right elbow and left knee under your torso until they touch. Repeat on the opposite side. That is a repetition.

Complete as many reps as possible in 40 seconds, then rest for 20 seconds. Continue with the next move. Take a minute off. Complete three or four rounds in total.

How often should your abdominals be exercised?

While trainers recommend doing cardio exercise every day and Weights only every two or three days, the abdominal muscles are considered a separate case.

These work constantly, as they have to hold your internal organs in place and also help you maintain good posture. They recover quickly and are usually subject to constant demand.

So when you plan your weekly training, how many times should you include abdominal exercises in your plan?

The answer is really in the question – the abs are more flexible and naturally more stronger than other muscles, so they can undergo more frequent training.

While it is advised to always leave one day between weight sessions, exercises to mark the abdomen can sometimes be done on consecutive days. If your abs are ready, you can work them every time you do cardio.

As with any type of training, the frequency of training depends on the goals you intend to achieve. If you simply want to reinforce your abs to see you better in a dress and give general support to your lower back, training 2 or 3 times a week will help you achieve your goals.

If what you want is a “six pack”, you will need a more intense work routine. When your abs stop hurting for your last session, you will need to reapply. This means that the training frequency will be increasing.

Doing high repetition series with low resistance will help you exercise your abs for lasting strengthening while doing low repetition series but with high resistance will work for you to get instant strength and defined contours.

The same applies to the frequency. If you want to achieve a basic and lasting strengthening, do abdominal exercises less intense but more frequently. If you want to have a “six pack” work those abs whenever you can, but leave more time in between as rest.

Tips to know how often to do the exercises to mark the abdomen:

  • If your stomach is still sore from your last abdominal session (even small stitches!) Leave it another day.
  • If you want to get good results faster, you need to train more frequently.
  • The optimal frequency for training your abs depends on where you are in relation to your goals.
  • Work more often with low resistance to have more general strength, and less frequently but with greater resistance to obtain a better immediate response and greater muscular definition.

Routine marking abdominal | 8 minutes



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