To define your abdominal muscles, you can perform exercises other than traditional abdominals, which can cause back or neck pain and damage the spine. Some examples of exercises that also define the abs are straight leg raises, scissors, and cycling in the air.
However, to define your abs, you need to minimize belly fat because your abdominal muscles are small and narrow and any layer of fat can hide them.
See how to eat healthy for fat loss in: Weight loss diet
6 examples of exercises that also define the belly are:
To learn how to do this exercise, look:
Lying face down, stretch your arms and lift the body off the ground as shown in the image. Rest the weight of your body on your hands and feet. In order to remain still in this position, it is important to contract the abdominal and back muscles.
Lying on your back, place your hands under your buttocks and lift both straight legs at the same time.
Lying on your back, lifting your hips off the ground forming a bridge with your body, repeat this movement 10 times in a row, slowly and controlled.
Lying on your back, place your hands at your sides, lift your legs and move the bike, as if you were pedaling in the air.
Rest your arms and toes on the ground and alternatively reach a knee near your chest. Do this exercise for 30 seconds, then gradually increase the duration.
Lying on your back with your hands at your sides, lift your hips off the floor and then lift one leg straight as shown in the picture.
Watch the video below and learn how to do it
These exercises strengthen all the muscles of the central part of the body, being useful to improve posture and improve body contour, however, when the individual has a high body fat index, it is necessary to follow a hypocaloric diet prescribed by a nutritionist and they do aerobic exercises as they expend a lot of energy, using accumulated fat as the main source of energy.
A trainer may recommend other exercises to do at home or in the gym, as well as a full set to burn fat and increase muscles.
Losing your belly is important because the accumulation of fat in the abdomen increases the risk of developing heart disease. View your risk of developing type 2 diabetes and having a heart attack using the following calculator:
The weight loss process is easier when done as a couple or in a group, so check out The Couples Diet to Lose Weight Together.