Toning the middle part of the body will help your swimwear feel better this summerWhile from the point of view of health, having a strong core as we age is essential for balance, breathing and the proper functioning of many organs.
Introduce these three exercises into your training routine (the first as a warm-up and the next two after training) and see how in a matter of weeks your belly becomes flatter and even the abdominal muscles begin to mark, depending on the amount of fat that we have at the beginning in the area and the type of diet that we carry.
The first exercise is called Hollow and serves to activate abdominal muscles. Lie down on the mat and lift your arms up. Bend your knees at a 90 degree angle. Exhale slowly as you stretch your arms above your head and extend your legs. Make sure your back is firmly pressing on the floor at all times. Inhale and return to the starting position. Do 10 repetitions.
The Iron will help you stabilize your body through the core. It involves staying face down on the mat for about a minute, placing all the weight on the toes and elbows. It is important not to let the buttocks go too high or sink towards the ground and that the shoulder blades do not open or close more than necessary. Keep your back straight, and squeeze your glutes and thighs. Do not stop breathing, even if they are shallow breaths due to exertion.
The last exercise is called Slide and is used to tone upper abs. Get on all fours, resting your hands on two flat, sliding objects (the dusting cloth works). Stretch your left arm as far as possible while keeping your lower back flat. Repeat the same operation with the other hand to complete one repetition. It is important not to allow the hips to touch the ground.