Abdomen a fundamental part of our training, but sometimes we focus on our midsection
Abdomen and we forget
obliquethe muscles responsible for our tuning
waist And manage to mark it to increase the gap between it and the hip.
neves bolos shared with us a training routine that won’t take you more than
15 minutes and with whom you will be able to work in our favor
Abdomen To define the waist. It consists of only four exercises that you have to repeat until
12 times On each side, keep repeating the chain until
three times And a minute’s rest between sets.
Nieves recommends doing this circuit
between two and three times Combining this with a weight training routine and a hypocaloric diet to achieve this per week
wasp waist That we want a lot but it is very difficult for us to achieve it. these are
Training What to do and the right way to do it:
climbers Or the Classic Climber, Work Your Abs While Burning
calories thanks for the work too
Heart, to work
obliqueNieves recommends the Bolós variant
Religious warBecause it works the muscle groups responsible for slimming the waist.
to perform properly
cross climberStand with the palms of your hands resting on the balls of your feet
I usually With the body parallel to the ground. Feet should be slightly open and arms should be at shoulder width. Next, bring one knee to the arm
opposite Instead of doing it in the respective hand, as you would with mods
Classic, In this way, the body has to twist slightly, due to which the exercise is done.
it’s kind of
classic crunches that, instead of working the middle area of the body,
oblique focus on these muscles that are responsible for achieving a
wasp waist (Though to get it all right, you should also look at removing
visceral fat through proper nutrition.
lie down by
on the right side The forearm of the right hand is resting on the ground and the feet are one above the other. Next, extend your left arm, raise both legs straight up, and touch
ankles with left hand. When your feet are on the ground, breathe through your nose and
liberal As you bring your hand to the ankle.
Dynamic Side-by-Side Plank
Iron Classic sit-ups have been replaced as star exercises to strengthen
Abdomen, The version presented by Nieves Bolós is not an exercise
isometricBut it becomes dynamic to strengthen the abdominals.
oblique and manage to reduce
get into plank position
Classic, by resting the tips of both forearms and feet on the ground. keep body
straight and firmKeep the feet slightly apart and the arms shoulder-width apart and try not to move the body more than necessary,
hip Left to right and vice versa.
bike crunches It targets the abdominals, obliques and hip flexors. In this way, you will not only get
reduce waist, But you’ll also be able to provide support and stability to your lower back, which will improve your
Posture and will serve as the basis for the rest of the body.
To do it correctly,
lay on your back and place your hands behind your neck, raise your shoulders and legs until they are at an angle of
90 degrees. Next, bring your right knee and left elbow together at the center of your body and repeat
easy to perform and that it won’t take you long, so you can’t be deceived by them
Laziness, Try mixing it up with the advice it gives you
neves bolos And you will see how you will see the result in few months.