“The exercises to lose the belly are those of medium to high intensity, which increase the heart rate and strengthen the abdominal musculature, as this helps to burn fat and contributes to a better contouring of the body.
This type of exercises can be done at home 3 to 5 times a week and recommended before starting, 10 minutes of aerobic warming are recommended, such as jumping the joint and jumping.
- In addition to exercise.
- It is essential to follow a healthy diet.
- Avoiding frequent consumption of processed and sugar-rich foods.
- In addition.
- Increased consumption of fruits and vegetables promotes weight loss and prevents the accordion effect.
- Know what to eat to lose your belly.
The burpee is a simple exercise that makes the whole body work and does not require the use of material and can therefore be performed anywhere. During the burpee, back, chest, legs, arms and buttocks are exercised, which helps to lose fat and weight, as this requires a great energy expenditure.
How to do:
You must make 3 sets of 8 to 12 burpees. It is important to try to keep up with the burpees so that the results are achieved more quickly. After each series, it is recommended to rest for 1 minute.
Airborne cycling is a variant of abdominal exercise that combines trunk and hip flexion with trunk rotation to strengthen abdominal muscles.
How to do:
Ideally, do 4 sets of this exercise until you have performed 30 repetitions each, respecting a one-minute interval between them, and always taking care to keep your spine straight to avoid back pain.
The climber helps increase heart rate because it is high intensity, thus helping to burn fats, as well as strengthening the muscles of the abdomen and increasing the definition of the belly.
How to do:
It is recommended to perform this exercise in 4 series and for 1 minute, without s stops. After the minute, you should rest 30 seconds until you resume the next series.
Isometric table exercise is very effective at losing tummy and toning the muscles of the abdomen, as muscle work is done to stay in the same position for a few seconds.
How to do:
It is appropriate to hold the body for 30 seconds or up to as long as possible.
With inverted abdomen exercise, it is possible to tone the muscles of the lower abdomen, helping to shrink the waist.
How to do:
To make this exercise effective, it is ideal to do 30 repetitions or as many as you can in 4 series.
The abdomen is only used when the lens is to shrink the waist because it helps define the upper muscles of the abdomen.
How to do:
It is important to be careful not to lift your lower back off the ground during exercise, to avoid back pain afterwards.
It is recommended to do 4 series of 30 repetitions or as many as you can.
The abdomen with raised feet can be performed without leg support or with support, with a pilates balloon or chair.
How to do:
When starting an exercise program, the abdomen with your legs resting on a balloon or chair may be more recommended, then move to a more advanced stage, such as unsupported legs.
The positional exercise of the boat is inspired by yoga and has a great capacity to define the abdominal muscles. In this exercise, the body is “V” shaped and only the buttocks touch the ground.
How to do:
It is recommended to repeat this exercise 3 times for 30 seconds or as long as possible. In addition, it is important to wait 1 minute between series for the body to recover.
Before you start exercising, it’s important to monitor your health with a family doctor.
However, it is important to drink water between exercises, wear appropriate sportswear and prepare the environment for the activity, as some movements may require more space to perform.
In case of discomfort, such as pain in the spine or knee, it is important to avoid exercise until an evaluating doctor, so that your health is not harmed.
In addition, another great option to tone the body and lose weight are fighting and martial arts, which define muscles and improve endurance and physical strength. Discover other exercises to define the belly.