Contents
Tricks to lose weight Five exercises in 15 minutes to achieve the steel abdomen of the Pin Twins
Esther and Gema Pineda, better known as the Pin Twins, show how to do the five most effective exercises so that the abdomen gradually acquires the shape of a chocolate tablet
PM1:33Are you thinking of starting to have “little squares” marked on your abdomen? Gema and Esther Pineda, the trainers known as Gemelas Pin, They are more than used not only to do these exercises daily, but also to recommend them to the people they train so that they achieve an abdomen that is as close to a chocolate bar as possible. Personal trainers have developed a fitness routine for those who have set out to reshape their upper body, that is, not only abdominal, also triceps, biceps, trapezius and shoulders.
What exercises have you chosen for this workout? Plank with crossed shoulder, “V” position with supported hands, plank with hands up, butterfly and leg lift, all benefiting the abdomen, which will remain strong and firm in each movement. This routine has nothing to do with the previous one, in which the focus was on reducing the waist, an area that is difficult to train but that can be reduced if the corresponding exercises are carried out.
On this occasion, the Pin Twins propose to achieve a steel abdomen that they do five exercises in an estimated time of 15 minutes. In total, there are 3 series of 15 repetitions, with 15 seconds of rest between series and series. You do not need any type of equipment, except a water bottle or dumbbell to use it as an object to be touched with the hands or to pass with the legs over it. The training routine was designed and recorded at the Reto 48 Moraleja facilities.
Abdomen routine
- Time
- 15 minutes
- Drill
- 5
- Rest
- 15 seconds after each set
- Without equipment
Exercise 1: cross shoulder plank
In the plank position, we alternate movement of the arms to the opposite shoulder and lift the legs. The exercise, to be effective, must be repeated 15 times, resting 15 seconds after each lap. “Remember that the apex of the arms must be the same as that of the legs,” say the experts.
Exercise 2: «V» with supported hands
Although this exercise can also be done with the hands without support, the Pin Twins have chosen to do it in a very optimal way: they work the legs instead of the arms. While your abdomen turns to steel, your legs work changing direction as they pass over a bottle of water, a dumbbell … whatever object you have at hand.
Exercise 3: plank with hands up
Also in a plank position, as in exercise 1, the hand must touch that dumbbell or water bottle that you have placed in the previous exercise. In this way, with the arms and legs in the same opening, alternate one and the other hand touching the object.
Exercise 4: butterfly
On the floor, with your arms resting on your head, alternate your legs bringing your knees as close to your chest as possible, first one, and then the other, trying to keep your balance and not resting your leg stretched out on the floor.
Exercise 5: leg raises
Raise your legs by lifting your buttocks, without taking your back off the ground and with your arms supported. On the way down, pick up your legs and stretch them without bringing them to the ground, then pick them up and prepare them for the climb.