10 aerobic exercises to strengthen the abdomen

Take a look at the options that promote the combustion of fats, the muscles of the tone and improve cardiorespiratory resistance

Strengthening the abdomen is important for the health and functionality of the body. The abdominal muscles play a key role in various daily activities, from the simple maintenance of posture to the execution of more complex movements. In addition, a strengthened nucleus provides support and stability to the spine, preventing back pain.

To define the abdomen, there are some types of exercises that work properly this region. “The best exercises are those who work the trunk. The abdominal muscles have large muscle groups that should be processed: straight abdominal muscle (upper and lower portion), oblique muscles on the right and left side”, lists Benjamin Apter, expert in medicine of sport.

So take a look at some operating options to strengthen the abdomen!

1. Running

THE Running is an aerobic exercise Effective to strengthen the belly because it involves a wide range of muscles, including abdominals. This is because their constant contraction to maintain posture and balance involves a progressive strengthening.

“The running execution helps to reduce the percentage of fats, which for the student who wants muscle hypertrophy is quite beneficial, since it will have a better definition. It is interesting that the aerobic training is inserted at the end of the training of force “, Rick Soares Vieira recommends, a teacher specialized in exercise applied to cardiac rehabilitation and special groups.

2. Cycling

Cycling strengthens the muscles and helps to reduce the relaxation of the lower limbs, making more regions such as legs, belly and butt. A tip is to pedal with the contracted abdomen to make it more difficult. “It is not worth forgetting to breathe,” strengthens the personal trainer Katia Yoshida.

3. Swimming

Swimming is a Full exercise which involves all muscle groups, including the abdomen, in addition to improving breathing and posture, increases resistance and helps to lose weight. “Those who practice water activities get a better physical shape and quality of life. Over time, feel your legs and the most solid weapons and you realize that there has been a muscle strengthening in the area of ​​the abdomen,” he says Mariana Onys, personal trainer.

4. Corda jump

The rope for jumping is a high intensity exercise that requires constant effort from the abdominal muscles to maintain stability and coordinate movements. With regular practice, this leads to a remarkable strengthening of the abdomen. “The jump of the rope is one of the most complete and efficient aerobic activities for our body,” explains Angela Steck, Personal Trainer.

5. Boxing

THE Boxing is a sport which involves rapid and coordinated movements of arms, trunk and legs. The muscles of the abdomen are constantly activated to provide support and stability during movements, contributing to strengthening. “Since it is a complete sport and functioning physical skills, boxing still contributes to a high calorie expenditure, helping to maintain and weight loss,” explains Gustavo Barquilha, fitness coach.

6. Burpee

Heels are a combination of movements that involve squats, push -up and heels. This activity requires a considerable effort of the abdominal muscles to maintain stability and coordinate movements, leading to the strengthening of the abdomen.

7.

Although it is a static exercise, the axis It is highly effective in strengthening the abdomen. By keeping the position, the abdominal muscles are constantly activated to support the body, resulting in a progressive strengthening.

8. Dance

The movements of dance fluids require control of the abdomen for stability. The belly dance, for example, is particularly useful for those who want to strengthen the nucleus, as it focuses on the contraction and the relaxation movements of the abdominal muscles, as well as to work on flexibility, balance and posture.

9. Skating

Skating is an exercise that surrounds the whole body, so it also helps to work the muscles From the nucleus. However, for the practice that generates results it is necessary to perform the movements carefully, preferably without hitches and always contracting the abdomen. The activity also relieves back pain, promotes the combustion of calories and increases stability.

10.

Remo is an exercise that involves various muscle groups such as arms, legs, back, buttocks and, of course, the abdomen. In the latter, the activity does intensely the obliques, the abdomen and the transversal rectum of the abdomen, helping to tone and strengthen the central region of the body. With the correct execution, Remo is also excellent for those who try to improve posture, motor coordination and flexibility.

Source: Terra

Ben

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.