8 -minute routine to mark your Six pack without classic abdominals

Having a marked abdomen, laundry room or six pack, is the dream of many, but not so easy to achieve. Luckily, it's not impossible either, try this 8-minute routine to mark your six pack WITHOUT classic abs.

Although before it was more of a “masculine” characteristic, the abdomen marked or with little squares, today it is something that we women also show off. However, achieving it is a matter of perseverance and discipline.

First of all, you must take into account that before marking your abdomen, it is necessary to reduce abdominal fat, since your muscles are below, in addition to the fact that an excess is associated with different diseases.

8-minute routine to mark the six pack

If you have already applied yourself to reduce excess body fat, it is time to work on marking the abdomen. There are different exercises that can help you, such as reverse crunches, planks, and even yoga and Pilates poses. But if you don't have much time, 8 minutes may be enough.

According to the fitness director of Men's Health US, Ebenezer Samuel, performing specific exercises with an 8-minute routine, helps to mark the abdomen, in addition to strengthening your core.

The key is to add weight to one side of the body to create compensation, which makes these muscles work much harder. To achieve this, use a dumbbell, kettlebell, or 1-2 liter water bottle and follow these steps:

1. Lie down with your legs and arms straight (arms above your head), holding the weight in one hand.
2. Raise your arms and legs if you feel your body trying to pull itself up. the side with weight, avoid it by pressing with the abdomen. Stay in this position for 5 seconds.
3. Without losing your balance, raise and lower your legs for 20 to 30 seconds and return to the starting position.
4. Keeping your balance, perform sit-ups scissors, crossing your legs one on top of the other, for 20 to 30 seconds.
5. Finish by cycling for 20 to 30 seconds.
6. Rest 1 minute and repeat the circuit 3 more times to complete 8 minutes.

Combine this routine with aerobic physical activity and other muscle strengthening exercises, such as squats, hip thrusts, push-ups, arm exercises, at least 2 times a week and in a few weeks you will start to see results.

Photo: iStock

5 tips to mark the abdomen

Exercise and diet are key to mark the abdomen. Likewise, the specialized site The Healthy recommends some tips to achieve your goal:

Finally, even though abdominal exercises seem simple and routine, Harvard Medical School recommends always talking to your doctor before starting a new routine. In the same way, it is important to warm up, doing exercises such as marching or even dancing to some songs.

Always remember to follow the instructions of the exercises to prevent injury and to stop if you feel pain. Taking this into account, follow this 8-minute routine to mark your six pack WITHOUT classic abs.

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