To be able to set the abdomen, should do exercises that strengthen the CORE, so that the abdominal muscles may be more evident, and in addition reduce to a minimum the amount of fat in this region because the abdominal muscles are a muscle group small and is only defined in a belly without fat.
6 examples of exercises to define the abdomen in the house are:
1 – Abdominal V
Lying on the floor, belly up, slightly lift the legs. With the arms stretched forward, lift the trunk floor, as shown in the image. Do slowly 3 sets of 8 repetitions, sustaining well the abdominal muscles, and with care not to force the neck.
2 Abdominal with leg raised
Lying on the floor of the belly up, lift your legs straight. With the arms stretched forward, lift the trunk floor, as shown in the image, and remain in this position while counting to 15. Repeat this exercise 3 times.
3 – Abdominal side with leg extended
Lying on the floor of the belly up, lift the two legs stretched out. Following, place your hands in the nape of the neck and raise the trunk up to touch the right elbow on the left leg and then the left elbow on the right leg. Do slowly 3 sets of 8 repetitions.
4 – Abdomen with elevation of the hip on the ball
Lying on the floor, belly up, place the soles of your feet on a ball, Pilates and lift your torso, without letting the ball get out of the place. Do slowly 3 sets of 8 elevations of the trunk.
5 – Plank with ball
In this exercise, you should stay in the position that shows the picture, and then bend both knees at the same time, bringing the ball closer to the trunk, without moving the arms. You should do 3 sets of 8 reps, very carefully and slowly.
6 – Plank with 2 feet
This exercise consists of standing still in the position that shows the image as long as you can, being that it is not necessary to stay more than 2 minutes. You should do 3 sets of this exercise.
Tips for setting the abdominal
Some great tips to set the abdomen is to follow a low-calorie diet guided by a nutritionist, in addition to practicing aerobic exercises, such as running, to increase the caloric expenditure and promote the burning of belly fat. But to stay with a belly “six pack” it is essential to do abdominal exercises of various forms, several times a week and also eat foods rich in protein because this promotes muscle hypertrophy.
In addition, the martial arts are also an excellent option for those who want to define the abdomen, shape the body and increase endurance and physical strength. Learn which are the best martial arts to achieve these results by clicking here.
Adopting a good posture is also very important to stay without the belly because, when the column, the hip and the shoulders are well aligned, your abdominal muscles are more able to keep the organs properly positioned and not anteriorizados as happens when there is poor posture.