To define abdominal musculature you can perform different exercises in addition to traditional abdominal exercises, such as extension and leg lift, transport the bike and bike in the air, for example.
In addition to exercises, to define the abs it is important to reduce the accumulated fat at the abdominal level, because the abdominal muscles are small and thin and any layer of fat can hide them, so it is important to give importance to the diet and follow a low-fat diet. For more details, it should be the scheme to reduce the width.
Some exercises that may be included in an exercise routine to help define your abdomen:
Sit with your mouth open, stretch out your arms and lift the floor as shown in the image above, I can bear the weight of my hands and feet. To maintain this position, it is necessary to separate the abs and muscles.
It is ideal to make the table for 30 seconds or 1 minute, varying the position, making the table on either side or inverted, to decide, mouth high.
Adjust your mouth, place your hands on your buttocks and lift them with outstretched legs at the same time, you should keep your abdomen in position for 30 seconds, then you should lower your legs, rest for 30 seconds and repeat the exercise.
Keep your mouth in the air, press your feet against the skin and lift the rope forming a body with your body. This movement should be repeated 10 times in a row, slowly and controlled, learning the abdomen and buttocks.
Get close to your mouth, place your hands on the sides of your body, lift your legs and move the bike while pedaling in the air. Run for 30 seconds, restart and start again.
Rest your hands, extend arms and legs in the chair, fold one of the wheels to touch your chest, do this exercise for 30 seconds, alternating your legs and gradually increasing the time.
Stick your mouth, place your hands around your body, lift the rope and stretch a leg, as shown in the image, holding it for 30 seconds, repeat with your other leg another 30 seconds, restart and repeat the routine.
Watch the video on how to practice hypocompetitive gymnastics to define your abdomen:
These exercises strengthen all abdominal muscles, being useful for improving posture and body composition, so they must be accompanied by aerobic exercises such as walking, running, swimming, among others, from which the body uses stored fat to generate energy and promote weight loss. Weight.
It is important to note that when a person is overweight a nutritionist must be attended, so that they perform a complete nutritional assessment and indicate an individualized diet, adapted to the needs of the individual, in addition to this you should also consult a personal trainer the physical education teacher so that you can cook the exercises according to your physical condition.
It is important to lose the fat accumulated in the abdomen, as this could increase the risk of developing heart and chronic diseases such as diabetes and high blood pressure. Depending on what your risk is used in the calculator below: