To define the abdominal muscles you can perform different exercises of the traditional abs, which can cause pain in the back or neck and can damage the spine. Some examples of exercises that also define the abs are straight leg raising, scissors and cycling in the air.
However to set the abs should minimize belly fat because the abdominal muscles are small and narrow and any layer of fat can hide them.
Here's how to make a healthy diet to lose fat in: Diet to lose belly.
6 examples of exercises that also define the belly are:
1. Board
To know how to do this exercise watch:
Lying down on your stomach, stretch your arms and lift the body off the floor as the picture shows. Support body weight on hands and feet. To be able to stay still in this position it is important to contract the abs and the back muscles.
2. Straight leg lift
Lying on her belly up, place your hands under the buttocks and raise both legs straight at the same time.
3. Bridge
Lying on her belly up, raise her hip from the floor, forming a bridge with her body. Repeat this movement 10 times in a row, slowly and controlled.
4. Bicycling in the air
Lying on her belly up, placing her hands next to her body, raising her legs and making the bike move, as if she were pedaling in the air.
5. Climber
Rest your arms and toes on the floor and alternately reach one of the knees near the chest. Do this exercise for 30 seconds and then gradually increase the time.
6. Bridge with leg elevation
Lying on her belly up and with her hands along her body, raise the hips from the floor and then raise one of the legs straight as shown in the picture.
7. Hipopressiva
Watch the following video and learn how to do it:
These exercises strengthen all the muscles of the central region of the body and are useful for improving posture and improving body contour. However, when the individual has a high body fat index it is necessary to follow a calorie diet prescribed by a nutritionist and to do aerobic exercises because they spend a lot of energy, using the accumulated fat as the main source of energy.
A trainer may point out other exercises to do at home or at the gym and also a complete series to burn fat and increase the muscles. Here are 3 tips for finding pleasure in the gym.
Why do you need to lose belly?
It is important to lose belly because the accumulation of fat in the belly increases the risk of developing heart disease. See your risk of developing type 2 diabetes and having a heart attack using the following calculator:
The process of weight loss is easier when done with the partner or in a group, so see Diet for couples to lose weight together.
