Defined belly: 6 exercises to lose weight and shape the abdomen

Understand what is needed to eliminate excess fat and make your six pack abs visible

Many people believe that achieving a defined belly It’s practically an impossible dream. But in reality this is not really the case. The big problem, however, is that most of these individuals do not have the patience necessary to achieve the final goal. In other words, the secret to six pack abs is consistency.

It’s nothing new that, to lose weight, you need to go into a calorie deficit. Therefore, you need to spend more energy on exercise and consume fewer calories in your diet. But without exaggerating. This way you will be able to maintain this style for longer and, finally, you will get the physique you want.

Abs don’t work miracles

In addition to a lack of patience, another common mistake made by those who want to have a defined belly is to overestimate their abs. After all, they are exercises that work the muscles in the region. But, on their own, they won’t burn fat. Therefore it is important to combine abdominal strengthening with a good weight loss strategy.

“It is important to point out that abdominal exercises do not reduce abdominal fat, they strengthen muscles, which can have a significant postural effect on the visual effect. To reduce abdominal fat you need to take care of your diet and exercise. When I speak regarding the ‘training, there are exercises that serve to activate metabolic and abdominal core”, says physical educator and personal trainer Giuliano Esperança.

In this way, with the help of a specialist, we have created an exercise routine to define the belly. Check:

Exercises to define your stomach

1- Run on the spot. Perform the running movement on the spot, applying the same characteristics as running with displacement, remembering the utmost importance of keeping legs and arms crossed. The height of the knee depends on the level of preparation, beginners should keep the work light, making smooth movements.

2- Plank. Rest your elbows on the ground, on a mat or something soft. It could be a pillow. Maintain the alignment of your spine, hips and legs by activating your abdominal muscles as well as your glutes.

3- Jumping jack on the spot without heels. A safe, impact-free exercise. Spread your legs and arms on the right side, return to the starting position and, at that moment. activate the abdomen. Make the same gesture, now moving to the left.

4- Crunch + hip lift. We combine abdominal strengthening with the strengthening of the buttocks and hamstring muscles, which is essential for protecting the spine and improving the aesthetic effect through postural realignment. Perform the sit-up, exhaling the air as you flex, return to the starting position, place your feet on the ground and lift your hips, activating your glutes, holding this position for at least two seconds.

5- Wall climber. Support yourself with both hands at shoulder height and width, keeping your elbows slightly bent. Move your legs alternately, remembering to activate your abdomen during the movement. The speed can vary from a walk for beginners to a jog for the more experienced.

6- Bicycle for abdominals. An excellent exercise for the abdominals, which works on the extension and flexion of the legs. Perform the abdominal contraction with the rotation movement, alternating arms and legs. Release the air every time you bring your right elbow closer to your left knee. Inhale and change sides, remembering to activate your abdomen. Focus on quality and not quantity.

Source: SportLife.

Source: Terra

Rose

Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.