Goodbye, board! 4 exercises that make the belly smoother

Qwith the goal is to train the abdominal area and leave the belly smooth, the board turns out to be one of the exercises in which many people bet. However, there may be alternatives that are equally effective. See what you have to do.

Personal trainer Amy Kwan revealed to the Health website other exercises that can help work this body area and make it smoother. Best of all, they're simple exercises and where you don't need to use any kind of equipment.

“Although the board is an excellent exercise for the core, there are several other options to strengthen this region. You can do these exercises with the weight of the body anywhere, without needing any equipment”, reveals Amy Kwan.

Exercises that make the belly smooth

Learn about the exercises you should bet on to work on the abdominal area.

1- Dead bug

“ It is an exercise that teaches the core area to remain stable while its arms and legs move independently. Work deep core muscles and train to prevent the lumbar from becoming arched during movement. This is a vital function when performing exercises with load, because ultimately, it causes the spine to remain a neutral position, which helps prevent injuries.”

2- Abdominal with bicycle

“The abdominal with bicycle combines the rotation of the trunk with alternate movements of the knees to work several muscle groups. It is effective to strengthen and coordinate rotational movements, as well as helping to feel core muscles quickly. As in most core exercises, slow and intentional movements are important.”

3- Plate with touches on the shoulder

“ Similar to the board, in the sense that the column remains neutral, the joining of touches to the shoulder is a dynamic variation that challenges its stability to each movement of the arm. Small movements in the hip area are allowed, but try to minimize rotation using the abdomen to stabilize.”

4- Bird dog

“It is a slow and controlled stability exercise, performed on four supports, which improves coordination and control of the column. It is of low impact and great for people with back pain, as it promotes the stability of the spine while training the movement of the limbs.”

This is the best time to train if you want a good night's sleep

“Physical exercise reduces cortisol, increases melatonin and increases sleep pressure”, starts by saying the ‘personal trainer’ Joey Jones to the ‘website’ Eat This, Not That. Is there a better time for sport?

The ‘personal trainer’ believes that you must bet on training between 16 and 19 hours. “This allows the body to cool and prepare for a better sleep, which, if done correctly, will help to sleep,” he explains.

On the other hand, there are other benefits when training in the morning. “Morning workouts contribute to the natural rhythm of cortisol, help you sleep early.”