Contents
The exercises that the Pin Twins do daily to have a flat stomach
Training
Personal trainers Esther and Gemma Pineda propose an exercise routine to reduce abdominal fat and remove belly fat
PM2:37Flat stomach with eight exercises in 12 minutes. The routine that Esther and Gemma Pineda, known as Pin Twins, propose this week, aims to reduce abdominal fat, strengthen the core and reduce inflammation of the gut. If in the routine of last week the Pin Twins encouraged to harden buttocks, hips and legs, this time their proposal is intended to work another of the difficult areas: the abdomen.
8 exercises in 12 minutes
The Pin Twins’ workout to reduce gut volume and achieve the desired ‘tablet’ includes eight exercises of toning (intermediate level). The working time for each exercise is 30 seconds and each one will be repeated twice. Of course, taking a 15-second break between each exercise. The duration of the entire routine is about 12 minutes.
1. Plank with forearm support
To practice this exercise correctly you must lie on your stomach, supporting the tips of your feet and forearms. Raise your body to form a horizontal straight line, hold in the position for about 30 seconds, and then lower to the starting position. “Remember to keep the tension on your abs and don’t spread your feet more than shoulder width apart,” advises Gemma Pineda. Rest 15 seconds and repeat the exercise twice.
2. Bicycle exercise
It is important that you do not lift your shoulder blades off the ground if you want to perform the bicycle exercise correctly. Practice this exercise for 30 seconds, rest for 15 seconds, and then repeat the bike exercise twice.
3. Side plank with right side support
It is similar to the front plate but with variations. One of them is the position, because instead of lying face down you must lie on your side and maintain your balance. To practice it correctly, you must flex the elbow that is resting on the ground at a 90-degree angle, as Esther Pineda explains. Practice this exercise for 30 seconds, rest for 15 seconds, and then repeat it twice.
4. Scissors exercise
When practicing this exercise you should lie on your back with your arms stretched along your sides, raise your legs to a handful of the ground and execute the scissor movement. “It is important that you keep your abdomen activated, your legs straight and that you do not arch your back,” explain the Pin Twins. You should practice this exercise for 30 seconds, rest 15 seconds and then repeat it twice.
5. Side plank with left side support
It is similar to the anterior side plank, but in this case the support is made with the left side. Remember that to practice it correctly you must bend the elbow that is resting on the ground at a 90 degree angle. Do this practice for 30 seconds, rest 15 seconds, and then repeat it twice.
6. Plank with arms extended
It is another of the variants of the plank, the best exercise to work the abs. To carry it out, stand in a push-up position on the floor with your arms below your shoulders and your hips forming a straight line with your shoulders and feet. You must keep the abdomen well activated and the hand must be aligned at shoulder height, as indicated by Gemma Pineda. The exercise is performed for 30 seconds, we rest 15 seconds and it is repeated twice.
7. Star exercise
To correctly execute this variant we must lie on our back with outstretched arms. The left leg is raised touching the tip of the foot with the right hand and then the right leg is raised touching the tip of the foot with the hand. Remember not to raise your shoulder blade when doing the exercise. Practice it for 30 seconds. Afterwards, a 15-second break is made and the exercise is repeated twice.
8. Pick up and extend the body
The exercise begins by lying on the floor on your back, with your arms and legs together and stretched out. Then, to do the exercise, the abdomen is contracted and released by raising the bent legs and bringing the arms to the feet. To be effective, it must be done with the abdomen activated. Do the exercise for 30 seconds, rest 15 seconds, and then repeat it twice.