The expert explains four simple exercises to strengthen the core and tone the belly
To the train abdominal at home it is a practical and efficient way to strengthen the central region, where the belly and lower back muscles are located. Also, let’s be honest, having a well-trained musculature in this region of the body is the desire of most people who practice physical activity.
The famous “tanquinho”, on the other hand, is a goal that requires a series of achievements. In addition to working out your abs at home or elsewhere, you also need to get rid of the layers of fat and water between your skin and muscles. For those who are overweight, the only way to achieve this is with a low calorie intake and high energy expenditure during training. Factors that will promote fat loss and, consequently, deflate the belly.
However, you must have seen people who are thin, with no excess fat and no defined abdomen, right? According to IFBB chemist, physical educator and professional athlete, Renato Cariani, this happens due to a lack of muscle maturity in the abdominal region. “Even if you have a slightly higher percentage of BF [gordura corporal] and even if you have some water retention, it is possible to show your abs if the muscles are dense and well trained, “he reveals.
The good news is that you can tone your abdominal area at home. According to Cariani, there are four exercises at home, which will require a maximum of 15 minutes of your time and, moreover, will help you in your search for the long-awaited “tanquinho”. Check out the expert’s advice:
1 – Narrowing of the legs
Lie on the floor with your stomach facing up and your arms parallel to your body, palms facing down. Looking up, flex your hips and legs, bringing your feet up to your knees. Try to bring your knees to your chest and return to the starting position. Repeat this movement at least 10 times. Do four sets.
2 – Abdominal crunch
Lie on the floor with your knees bent, but this time with the soles of your feet touching the floor. With his hands on his chest, he lifts his torso as close to his legs as possible. As in the previous exercise, the recommendation is to perform four sets of at least 10 repetitions.
3 – Obliques
If you want to train your abdominal region at home and efficiently, you need to work your muscles completely. The obliques are the muscles found on the sides of the belly. To strengthen them, hold the position of the previous exercise. However, put your hands on your head, with your elbows facing up. Raise your torso, trying to touch your right elbow with your left knee and return to the starting position. Now do the opposite: left elbow on right knee. Do four more 10-move sets.
4 – Dashboard
The ultimate home abdominal workout exercise works with isometry – continuous muscle contraction. To do this, lie down with your stomach facing the floor. Support your forearms and toes on the floor, leaving the rest of your body in the air. Lift your glutes slightly and contract your abs. Stay in this position for as long as possible. Do four sets.
“Basic exercises, very powerful, that work and that you can do at home, by setting the alarm 15 minutes earlier. Or even taking the nap of your life. You have set the clock to wake up at 6 am, but get up at 6 am. : 15 to wake up at 6 and really get up, you can do sit-ups at home “, advises Renato Cariani. On his YouTube channel, the physical educator still demonstrates the execution of all the exercises described here.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
-1iukw1rasftya.jpg "Chickpea and aubergine salad: light and complete meal")
