Contents
Flat stomach with the Pin Twins: five exercises to work the abdomen
Fitness
The personal trainers Esther and Gema Pineda, Pin Twins, propose a routine of five exercises to work the abdomen
PM1:34If there is something that worries us especially, it is notice our belly. The abdomen area is the one that is worked the most because our gut grows and grows and does not reveal the “chocolate bar” that we would like to mark so much, that is why the professional trainers Esther and Gema Pineda, better known as the Twins Pin, they bring this week a routine in which marking abdomen is the only objective.
Flat stomach routine
- Drill
- 5
- Reps
- 20 (each exercise)
- TV Shows
- 4
- Rest
- 30 seconds (after each series)
- Without equipment
The fitness experts propose a very different workout this time than last week. If a few days ago the arms were the protagonists to tone the upper body, this time it is the legs and the abdomen that are going to be worked the most thanks to a series of exercises, five in particular, which have been chosen for being the most effective . In addition to improving posture and strengthening the muscles involved in breathing, this routine helps prevent injuries, improves back health and sports performance as well. Of course, be very careful with forcing the neck when performing them and lumbar injuries.
Each exercise is repeated 20 times and the complete circuit must be performed four times. The rest time between each series is 30 seconds and you will not need any type of material, although use a mat or ‘mat’ to avoid hurting your back, which will remain flat on the floor practically throughout the training. This week’s routine was recorded on the premises of The Corporate Gym.
Exercise 1. Lateral with leg flexion and extension
To practice this exercise, we will lie on the floor with our arms outstretched and our legs in the air and we will go from one side to the other (from right to left) picking up and stretching our legs. We extend, collect, turn from the hip to the other side and repeat the same procedure. Remember not to lift your back, keep the tight abdomen and do not twist the trunk. The exercise will be repeated 20 times, then 30 seconds will rest and three more laps will be done.
Exercise 2. Abdominal contraction with leg opening
Also on the ground, this time it is the upper part of our body that will move. As if it were a normal abdominal, we will lift our back off the ground, only that our arms will be extended forward and instead of having our legs bent, we will open to the sides each time we go up, and we will close when we go down. Remember not to lift your butt off the ground and try to open as wide as you can without bending your knees. The exercise will be repeated 20 times, then 30 seconds will rest and three more laps will be done.
Exercise 3. Crossing the legs
Lying on the ground and with our legs in the air, we will go up and down without our legs resting on the ground at any time. In this way, we will intersperse one leg with another on the rise and the same on the descent. The exercise will be repeated 20 times, then 30 seconds will rest and three more laps will be done.
Exercise 4. Bouncing on the balls of your feet
With the back resting on the ground and the legs stretched upwards, we will try to touch the tips of our feet with the tips of our hands. Remember not to bend your knees. The exercise will be repeated 20 times, then 30 seconds will rest and three more laps will be done.
Exercise 5. Lateral abdominal contraction with leg curl
In this last exercise we will also be on the ground, only this time the legs are flexed and supported and what is most worked is the abdomen thanks to lateral torso twists. We bring our arms to the side in which we move, so the opposite shoulder is the one that rises. The exercise will be repeated 20 times, then 30 seconds will rest and three more laps will be done.