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To define the abdomen it is important to do aerobic exercises, such as running, that strengthen the abdominal region, in addition to having a diet rich in fiber and proteins, drink at least 1.5 L of water. In addition, avoiding stress, massaging the abdomen and adopting a correct posture is also important to keep a firm stomach.
Usually, the defined belly appears when you eliminate the fat accumulated in the abdomen and tone your muscles and to maintain the results, it is important to continue performing physical activity regularly and following the food plan according to the nutritionist's guidance.
Watch the video with the best exercises to define abs at home:
Exercises to define abs at home
To be able to define the abdomen, you must do exercises that strengthen the CORE, so that the abs can be more evident, and also reduce the amount of fat in this region to a minimum because the abdominal muscles are a small muscle group and only gets defined in a belly without fat. Some exercises that can be performed to define the abs at home are:
1. Abdominal in V
To do this sit-up, the person must lie down with the belly up and lift the legs and torso a little, putting the arms forward, performing these two movements at the same time. It is recommended to perform 3 sets of 8 repetitions, or according to the instructions of the instructor, contracting the abdominal muscles well and being careful not to strain the neck.
2. Sit-up with leg raised
In this sit-up, the person should lie on the floor with his back up, lift his legs straight or semi-flexed and the trunk, keeping his arms forward. This exercise is done in isometrics, that is, the person must remain in the same position for about 15 to 30 seconds or according to the instructor's instructions, keeping the abdomen contracted throughout.
3. Crusader crunch
To do this sit-up, also known as a bicycle sit-up, the person must position themselves as if they were going to do a normal sit-up, place their hands behind the back of their neck, take their shoulders off the floor, keep their abdomen contracted and make a movement to the right elbow touches the left knee, alternating the movement with the left elbow towards the right knee. It is important that the abdomen remains contracted throughout the exercise.
4. Sit-up with hip lift on the ball
The sit-up with hip elevation on the ball is also a great exercise, being necessary for this to lie on the floor, belly up, put the soles of your feet on the pilates ball and raise your hips, doing this movement slowly per instructor recommendation.
5. Board with ball
In this exercise, you should put your feet on the ball and support your arms on the floor, as if you were going to do the plank. Then bend your knees, pulling the ball forward, without moving your arms. This exercise is interesting to define the abdomen because it needs the abdominal muscles to be quite contracted so that the body is stabilized in the position and the movement can be performed correctly.
6. Board with 2 supports
To perform this exercise, it is essential that the abdominal muscles are activated so that you can have balance. Initially, the person should stay in the plank position and then take the opposite arm and legs off the floor, that is, lift the right arm and left leg, for example, with only two supports. It is recommended to stay in this position as long as possible or according to the instructor's recommendation.
What to eat
Food is important to maintain he alth and help define the abdomen, and it is important that it is indicated by the nutritionist so that the nutritional plan is set up according to the person's characteristics and goals. It is recommended that a balanced and varied diet be made that helps to burn fat and accelerate metabolism, being indicated for this:
- Eat at least 5 meals a day, not going more than 3 hours without eating;
- Drink at least 1.5 L of water, green tea or artichoke;
- Eat vegetables or fruit at every meal of the day;
- Eat a high fiber diet, eating flaxseeds, oatmeal and whole grains;
- Eat antioxidant foods such as tomatoes, oranges or Brazil nuts;
- Eat foods that speed up metabolism like ginger or cinnamon, for example;
- Eat protein with every meal such as eggs, milk, meat and fish;
- Avoid consumption of fatty, sugary or processed foods, such as crackers, frozen foods or canned foods.
These foods help reduce the chance of fluid retention and contribute to the proper functioning of the intestine, reducing constipation and bloating and leading to a toned belly.
In addition, in order for the abdomen to get in shape faster, gaining muscle mass, you can take protein supplements, however it must be recommended by the nutritionist, as it is necessary to check the protein requirement and characteristics person, and it is possible to indicate the most appropriate.Discover some supplements to gain muscle mass.
Tips to define abs
Some great tips to define the abdomen are following a low-calorie diet guided by a nutritionist, in addition to practicing aerobic exercises, such as running, to increase caloric expenditure and promote belly fat burning. But to get a "six-pack" belly it's essential to do abdominal exercises in different ways, several times a week and also to eat foods rich in protein because this favors muscle hypertrophy.
In addition, martial arts are also an excellent option for those who want to define the abdomen, shape the body and increase physical resistance and strength. Learn more about martial arts.
Adopting a good posture is also very important to lose your belly because, when the spine, hips and shoulders are well aligned, the abdominal muscles are better able to keep the organs properly positioned and not forward as happens when there is bad posture.