Some specific workouts, such as sit-ups with legs elevated, help tone the region.
With the arrival of summer many people begin to look for a more defined abdomen to show off on the beach and in the pool. For many this goal is not just an aesthetic issue, but also reflects a healthy and active lifestyle.
However, defining the abdomen is not a simple task (you already know that, right?). It involves not only strengthening your muscles, but also reducing your body fat percentage. We understand!
What is meant by abs?
A defined abdomen is characterized by toned and visible muscles, which appear when the fat percentage is sufficiently low. To achieve this objective it is essential to adopt a strategy that combines:
- Exercises to strengthen the abdominal region
- aerobic exercises
- Correct diet that promotes fat loss
The balance between nutrition and physical activity is essential to sculpt the desired silhouette. But keep in mind where you start: defining your abs by summer may be possible for those who already exercise regularly and are not too overweight. Don’t overdo your research and put your health at risk, okay?
In any case, for those who want to see results by the summer, some practical and effective actions can be taken in the short term. See some tips:
1. Balanced diet
Diet plays a crucial role in abdominal definition. Prioritizing foods rich in protein, fiber and healthy fats can help increase satiety and reduce total calorie intake. On the other hand, it is essential to reduce the consumption of sugars, ultra-processed foods and refined carbohydrates, which can contribute to the accumulation of fat in the abdominal region.
2. aerobic exercises
Aerobic exercises are essential for burning fat and should be part of the routine of anyone who wants a defined abdomen. Activities such as running, cycling, swimming or even brisk walking are very effective in increasing calorie expenditure and improving cardiovascular health. The ideal is to practice at least 150 minutes of moderate aerobic activity per week, divided into sessions of at least 30 minutes, to optimize fat consumption and contribute to muscle definition.
3. Targeted workouts
Including specific abdominal exercises in your workout routine is essential. Moves like planks and leg raises are effective for strengthening muscles. It’s also important to vary the type of exercises to work the different muscle groups in the region, i.e. do strengthening workouts, such as weight training and calisthenics, focused on the entire body.
The best exercises for the abdomen
Trainer LĂvia Meli, physical educator at the Evoque gym, has broken down four abdominal exercise options that can be done anywhere and will help you define your abdomen. Check!
1. Isometric table
The plank is an exercise that works different muscles, such as the transversus abdominis, the rectus, the external obliques, the glutes and the paravertebrals, “being very suitable for strengthening the core and lower back”, explains the coach .
2. Abdominal rowing machine
The movement consists of bringing your knees together towards your chest and then straightening your legs. “It mainly works the rectus abdominis, with activation of the obliques, being a widely used exercise in TAF (physical fitness tests) as it requires good physical conditioning”, says Livia.
3. Infra-abdominal
It focuses on the lower abdominal region, with activation of the obliques (hips), and is also widely used by beginners.
4. Abdominal knife
Another very complete sit-up, which involves the rectus abdominis, internal and external obliques in an isometric way, maintaining the balance of the trunk and pelvic area. “It is excellent for improving the reduction and definition of localized fat,” concludes the trainer.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.