The 3 exercises to do at home and lose belly strengthen the abdominal muscles, improving posture, contributing to a better body contour and relieve back pain, which may be related to weakness of the abdomen. These 3 exercises to do at home and lose belly can be performed 3 to 5 times a week.
These exercises are great for losing belly because they are long lasting and low intensity, however, to get the best results in abdominal fat burning and silhouette definition it is advised that before these exercises are done 15 to 20 minutes of cardio, which can be achieved with a run or walk, for example.
To lose weight and not to regrow, you must still take care of food, exchanging foods rich in sugar and fat for healthy foods such as fruits, vegetables, vegetables and white meats. Check out the diet to lose belly.
Exercise 1 - Squatting
Move the legs apart, position the arms stretched out in front of the body and crouch, as shown above, for 30 seconds timed. See tips for doing squats without harming the spine in: How to do squats properly.
Exercise 2 - Arm flexion
Lying on the floor and then resting your knees on the floor, flex your arms, as shown above, for 30 seconds timed.
Exercise 3 - Cross Climber
To start you should rest the two hands on the floor and remain on tiptoe, keeping the body still, stretched in this position. Next, one should stretch one leg and throw it to the side, as shown in the picture above, alternating both legs throughout the exercise.
Another exercise that is great for toning the abs is the hipopressive abdominal. Watch this video how to do:
Recommendations for exercises
You should do each exercise continuously, for 30 to 60 seconds timed. Next, you should start the next exercise, totaling 3 minutes followed by exercises. When you reach the end of these exercises, rest for another minute and repeat the series from the beginning two more times, taking care of breathing always naturally, that is, without blocking the intake and exhaust of air during exercise. The total exercise time should be only 12 minutes.
However, if you experience any discomfort, such as pain in the spine, neck or knee, do not exercise so as not to harm your health and consult your doctor first. A gym teacher may point out a complete set of exercises that can be done at home or at the gym when the goal is to burn fat, set or increase muscle.
In addition, another great option for body toning and slimming are fights and martial arts, which define muscles and improve endurance and physical strength.
Menu to lose belly
The following menu provides the example of a 3-day diet to help lose belly, using whole foods that improve bowel function and make it flush, and diuretic foods that fight fluid retention in the body.
Day 1
- Breakfast: 1 glass of almond milk + 1 whole wheat bread with ricotta with herbs, lettuce and tomato + 1 slice of melon;
- Morning snack: 1 glass of hibiscus tea with lemon + 4 biscuits type Maria or Maizena;
- Lunch / Dinner: 4 tablespoons brown rice + 2 tablespoons beans + 1 turkey steak with tomato sauce + lettuce, cucumber, carrot and beetroot salad grated + 1 orange;
- Afternoon snack: banana vitamin, apple and 1 tablespoon oat flakes;
Day 2
- Breakfast: 1 skimmed yogurt with 30 g whole grains + 1 apple;
- Morning snack: 1 glass of pink juice with 1 beet + 1 medium carrot + 1 teaspoon ginger + 1 cup of coconut water + juice of 1 lemon;
- Lunch / Dinner: 3 tablespoons served with tuna pasta made with 1 can of tuna, pasta, peas, olives and tomato sauce or pesto sauce + cabbage salad with onion and olive oil + 1 slice of pineapple;
- Afternoon snack: 1 glass of skim milk + 1 whole wheat bread with 1 slice of cheese + 1 banana mashed with 1/2 teaspoon of chia;
Day 3
- Breakfast: 1 glass of skimmed milk with 1/2 tablespoon of cocoa powder + 2 whole-grain toasted rice with light curd;
- Morning snack: 1 glass of green tea with lemon and cinnamon + 2 nuts;
- Lunch / Dinner: 4 tablespoons brown rice + stewed grilled chicken + chickpea salad, tomato, chard and peppers + 1 apple;
- Afternoon snack: 1 skim yogurt with 1/2 teaspoon flaxseed + 3 whole-grain toast with ghee butter.
If you want to lose weight, know exactly how many pounds you have to lose to reach your ideal weight in How to know how many pounds you need to lose weight.
See too:
- How to lose belly
- Best exercise to lose weight
- Exercises to define the belly without abdominals
