Contents
Marked abdomen: The Pin Twins routine to work the «tablet»
Training
Esther and Gemma Pineda, Pin Twins, explain step by step the exercises of a specific training to tone the gut and achieve a flat wind
PM1:36Flat stomach with four exercises in 10-12 minutes. The routine that the personal premieres Esther and Gemma Pineda, known as Twins Pin, propose this week on ABC Bienestar, aims to reduce gut, strengthen the ‘core»And reduce inflammation of the abdomen. If in the table last week the Pin Twins designed a specific leg routine for those people who tend to spend too much time sitting, this time they propose to work on one of the difficult areas of the body: the abdomen.
Tables to get flat stomach and toning the buttocks are the ones that tend to be more successful, according to the Pin Twins, who have about 89.000 followers on Instagram.
Abdominal chart
- Drill
- 4
- Reps
- 15 (each exercise)
- TV Shows
- 4
- Rest
- 30 ” (between series)
The Pin Twins’ gut-bulk and ‘tablet’ workout includes four simple but intense exercises. To correctly perform this table, they propose to repeat the exercise 15 times and perform 4 series, with a 30-second rest between each series.
Exercise 1: Touch ankles inside and out
We start from the position of lying on the floor and place the legs upwards drawing a 90 degree angle. Once in this position we will raise the torso towards the legs trying to touch the ankles on the inside of the legs. We go down to the ground again and then try to touch the ankles on the outside of the legs. We will try to keep the torso and arms straight. We repeat the exercise 15 times.
Exercise 2: Elbow to Knee
We also start from the lying position. We raise our legs, one of them stretched out and the other bent. We will keep the leg stretched approximately one foot off the ground and bent at a 90 degree angle. Next, we will raise the torso, bringing the arm opposite the bent leg, trying to make the elbow touch the knee. We will repeat the exercise 15 times with one leg bent and 15 times with the other.
Exercise 3. Cross climber
We place ourselves on the ground face down supporting our arms in a flexion position to perform this cross version of the climbers or «mountain climbers». Once in that position we will take one of the legs bent forward (as if trying to touch the opposite arm) and then backwards in a fast and rhythmic movement. We will repeat the exercise 15 times with that leg and then we will do it another 15 times changing legs.
Exercise 4. Side plank
We will place ourselves in a lateral plank position supporting the forearm. Once in that position we will raise the arm towards the sky and then place it supporting the forearm next to the other to raise the other arm towards the sky from there, thus changing the position of the lateral plank. We will repeat the exercise 15 times.
Ideally, for a tummy routine (this one or the others designed by the Pin Twins for ABC Bienestar) to be effective is to practice it two to three times a week. But it is also essential, as personal trainers Esther and Gemma Pineda recall, taking care of nutrition and choosing healthy foods, because only then will we begin to see results.