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Hello, hello my dearest friends from #fulldeportes, happy start to the weekend, I hope you are very well and that you are always full of energy and good health 💪😊 ...

Today I bring you an abdominal routine that you can do very comfortably from home without any inconvenience and that will allow you to tone up and with a good diet achieve that goal that you want so much and long for...

IMPORTANT NOTES

• The time or number of repetitions is your preference and your level of training, as well as the distribution of each of the exercises, so if you are thinking of starting to exercise, go carefully and eagerly, yes you can! 😉💪!.

• Do not forget to always warm up your body before performing any physical activity, this will help you avoid any type of injury or cramp.

• If in this sense you are starting with the exercises, I recommend that you perform the following exercises with fewer repetitions so that you can adapt your body and mind, and it will always help you in the prevention of possible injuries, you can count in your mind the seconds of rest between each series, if not use Tabata for this type of task, which is super great, and never ever exercise the same muscle constantly, giving it a two-day break would be ideal 😉.

• A good diet is super important both to obtain a good physical condition and for our health, avoiding or otherwise controlling some type of conditions.

🏃‍♀️Some exercises🏋️‍♀️.

💫 Sides facing up

This exercise consists of placing yourself on your back on a stable surface, with your legs together and elevated, using your arms at your sides to maintain stability, once in position we move our legs from one side to the other contracting our abdomen at all times, you can do them by series and repetitions according to your level and resistance.

⚡Mountain climbs ⛰️

This consists of placing ourselves on a plank and raising and lowering our legs alternately, while we exert pressure on our abdomen...

🌟 Alternate elevation of arms and legs.

The latter consists of being on a flat surface with arms outstretched and raising one leg up and another semi-raised to have more complexity and greater effort when going up, after we finish the number of repetitions we alternate with our other leg and execute the same movement until all the scheduled series are finished.

🏋️‍♀️ RECOMMENDATIONS 🏋️‍♀️

• For beginners: If you are just beginning to do physical exercises, go slowly in the number of series, you can do 2 or 3 series of 5 each one or 8 repetitions, with a rest level of 5-10 seconds, if necessary. What you want is to burn fat and do cardio, if you want to create muscle mass go more slowly and with a longer rest time between 2-3 min.

• For advanced: Progressively increase the number of repetitions in the series, that is, perform 3 series as the main goal of 20 repetitions rising to 50 with a rest level of 1-2 min, this will allow you to develop greater resistance and that your muscle grow and tone 💪.

And as always❤️... Strengthen your body and your mind 🏋️‍♀️💪... I send you a big hug from a distance.

_{📸Fotos tomadas y editadas desde mi tlf Tecno spark 8T.
🎹Música de fondo Imagine Dragons - Natural Fuente
🖼️Imágenes editadas por la aplicación Canva y vídeo editado en aplicación CapCut por mi persona. Contenido creado por mi autoría @mariahernandez93.}

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