Having a more defined abdomen and a smoother belly is the desire of many people. Of course, the diet plays a crucial role in this process, but regular exercise is critical to achieving the desired results. In this article, we will explore some exercise options you can do at home without the need for sophisticated equipment to turn your abdomen and reduce your belly.
Importance of regular exercise
The practice of physical activity not only helps to burn calories, but also increases muscle mass and speeds up metabolism. This is essential for reducing abdominal fat. In addition, regular physical activity improves cardiovascular health, increases energy and improves self -esteem.
Effective belly exercises
1.
The board is a complete exercise that works not only the abdomen, but also the back, shoulders and buttocks.
How to do:
- Lie on your stomach and lean on the forearms and the ends of your feet.
- Keep your body aligned, forming a straight line from head to toe.
- Hold the position for 20 to 60 seconds, gradually increasing the time.
2. Traditional abdominal
One of the best known exercises, abdominals help strengthen the belly muscles.
How to do:
- Lie on your back, your knees folded and your feet on the floor.
- Put your hands behind your head or crossed over your chest.
- Raise the upper body, contracting the abdomen, and return to the starting position.
- Make 3 sets of 15 to 20 repetitions.
3. Leg elevation
This exercise is excellent for working the bottom of the abdomen.
How to do:
- Lie on your back with your legs stretched.
- Raise your legs together until they form a 90 degree angle with the floor.
- Slowly go down your legs without touching the floor.
- Perform 3 series of 10 to 15 repetitions.
4. Bicicleta (Bicycle Crunch)
This exercise simulates the movement of pedaling and is great for working the obliques.
How to do:
- Lie on your back, hands behind your head and legs high.
- Bring your right knee toward your chest as you rotate the trunk, leading the left elbow toward the knee.
- Alternate the sides, as if pedaling.
- Make 3 sets of 15 repetitions to each side.
5. Mountain Climbers
A dynamic exercise that increases heart rate and strengthens the abdomen.
How to do:
- Start in the board position.
- Quickly bring your right knee toward your chest and return to the starting position.
- Repeat with the left knee and continue alternating.
- Make 3 sets of 30 seconds.
Tips for enhancing results
-
Balanced food: Combine the exercises with a diet rich in fruits, vegetables, lean proteins and whole grains to maximize fat loss.
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Hydration: Drink plenty of water throughout the day, especially before and after the exercises.
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Proper rest: Sleep is crucial for muscle recovery and weight management.
- Consistency: Keep a regular exercise routine; It is the key to seeing long -term results.
Conclusion
Transforming your abdomen is an attainable goal with discipline and determination. By incorporating these exercises into your routine at home, you can start to see significant changes in your belly and, consequently, in your health. Remember that each body responds differently, so be patient and follows firmly on your journey of transformation.
