How to do the abdominals at home in 10 minutes without the use of tools

Having a sculpted body is the desire of everyone. Genetics and lifestyle affect our forms. Nutrition also plays an important role on our stomach. In fact, in addition to a proper consumption of daily calories, there are foods that produce intestinal swelling. Our belly will seem like a balloon. So before doing the abdominals at home in 10 minutes, we take these general guidelines into account. This guide suggests you how to do simple exercises without the use of tools. Enjoy the reading.

The bicycle

The effectiveness of the exercise called ” bicycle ” is now consolidated to make the abdominals comfortably even at home.No need any tools. There is a simple mat. We lie down in the supine position. We put your hands behind the nape and lift the bust of a few centimeters. With the legs, we simulate the classic pedaling. Of the 10 minutes available we can dedicate at least three or four. The effectiveness is obtained if we can bring the knees to the abdomen.

Abdominals 45°

To do the abdominals at home without the use of tools, we do the simple 45°. Always on the mat, we rest on the back completely adherent to the ground. We put our hands behind the nape and raise the legs stiff up to an angle of 45. We repeat this exercise for at least three minutes. We do not need to help the stability of the body with the hands. After the first lifts we will feel what muscles are working. If we cannot keep the legs rigid, the exercise it loses its effectiveness.

Still lying down

A third exercise to do comfortably at home, allows us to occupy the remaining minutes of the 10 expected. Even in this case, no tools are needed. Still lying on our mat in the supine position, we put our hands back behind the nape. We raise and twist the torso towards the opposite knee. With the leg we form a 90° angle. We alternate elbows and legs. This exercise is very complete. It needs an adequate slowness for a better efficacy.

No hurry

To do the abdominals at home in 10 minutes without the use of tools you need not be in a hurry. The results are obtained above all with constancy. The proposed exercises are really easy and affordable for everyone. Do not be discouraged if after the first day, we feel sore. This means that we have worked well. We organize a small corner of the house with the mat and maybe a device for good music. Without a hurry, we will certainly reach our goal.