To define the abdomen it is important to perform aerobic exercises, such as running, and help strengthen the abdominal area, in addition to following a diet rich in fiber and protein, drinking at least 1. 5 L of water a day. Stress, performing a massage in the abdomen and taking a correct posture is also important for defining the abdomen.
Normally, the abdomen begins to define when the accumulated fat is removed and the muscles in this area are toned, so to maintain the results it is important to continue exercising regularly and follow a nutritional plan guided by nutritionists.
- To define the abdomen.
- Exercises should be performed that strengthen the central area.
- CORE and abs can be noticed.
- In addition to reducing the minimum fat in this area and that these muscles belong to a small group and are defined only when there is presence.
- Of that.
- Exercises that may be done to define your abdomen at home include:.
To perform this exercise it is necessary to tilt the mouth upwards lifting a little the legs and torso with the arms extended to the front and making both movements at the same time, it is recommended to perform 3 series of 8 repetitions, as indicated by the intern, correcting the abdominal muscles so as not to tire the body.
This abs leans over the chest, the mouth rises, lifting the legs extended or semi flexed as the torso, keeping the arms in front, for this exercise the person must remain in the same position for 15 to 30 seconds as indicated by the instructor. keeping the abdomen contracted during its performance.
This exercise is also known as bike abs, to perform on the ground as if you were doing a normal abdominal, place your hands on your neck, recharge your shoulders on the ground, contract your abdomen and touch the right part of your body. it’s left knee, alternate movement with opposite knee. It is important that the abdomen remains contracted but performs this exercise.
To perform this exercise you must sit on your back, on your back, placing both floor plans on a Pilates ball and lifting the trunk, making this movement in slow motion and following the instructor’s instructions.
In this exercise, I have to rest pilates ball and arms on the ground, as I did to build a lizard. The suite should bend the wheels and lift the ball from the trunk, without moving the arms. This exercise helps define the abdomen, and it is necessary for the abdominal muscles to remain contracted so that the body remains in this position and for the exercise to be performed correctly.
To perform this exercise it is necessary that the abdominal muscles are contracted to help maintain balance, you must first stay in position as if you were going to make a caterpillar and then separate the ground from the ground and opposite legs, and decide, lift your left arm and left leg, for example, falling against the opposite ends. In this exercise, you may want to stay as long as possible according to your student’s instructions.
Eating is important to stay healthy and define the abdomen, so it is important that a nutritionist orients the nutritional plan according to the characteristics and objectives of the person, it is recommended to follow a balanced and varied diet that helps burn fat and speed. accelerate metabolism, being indicated:
These foods also help reduce the chance of retaining fluids and help the intestine function properly, reducing tension and swelling, giving the belly a toned appearance.
In addition, increasing muscle mass helps the abdomen to be noticed more quickly, being able to use protein supplements, however it is necessary to be advised by a nutritionist, and it is necessary to evaluate the needs and protein characteristics of the person so that he can indicate it more appropriate.
Some good tips for defining the abdomen will be to eat a hypocalyc diet guided by a nutritionist, as well as practice aerobic exercises such as athletics, to increase caloric expenditure and promote fat burning in the belly. But having a chocolate bar “belly” “It is important to perform abdominal exercises in different ways, several times a week, as well as ingest protein-rich foods, which favor muscle hypertrophy.
In addition, martial arts are also an excellent choice for those who want to define the abdomen, shape the body and increase endurance and physical strength. Learn about the top 6 types of martial arts for self-defense.
Good posture is also very important for losing your belly because when your shoulder spine and men are well aligned, your abdominal muscles are better able to keep your organs in position and in front of you than when you’re in a position.
Watch the following video on progress to improve your posture: