- 1. Surfboard
- 2. Straight leg elevation
- 3. Bridge
- 4. Bicycle in the air
- 5. Climber
- 6. Leg elevation bridge
- 7. Hypopressive
- Why you need to lose belly
To define the abdominal muscles, you can perform exercises different from traditional abdominals, which can cause back or neck pain and can damage the spine. Some examples of exercises that also define the abs are lifting the straight leg, scissors and cycling in the air.
However, to define the abdominals, you must reduce the belly fat to a minimum because the abdominal muscles are small and narrow and any layer of fat can hide them.
See how to eat healthy to lose fat at: Diet to lose belly.
6 examples of exercises that also define the belly are:
1. Surfboard
To learn how to do this exercise watch:
Lying on your stomach, stretch your arms and lift your body off the floor as shown in the image. Support your body weight on your hands and feet. To be able to stay still in this position it is important to contract your abdominals and back muscles.
2. Straight leg elevation
Lying on your back, place your hands under your buttocks and raise both legs straight at the same time.
3. Bridge
Lying on your back, lift your hips off the floor, forming a bridge with your body. Repeat this movement 10 times in a row, in a slow and controlled manner.
4. Bicycle in the air
Lying on your back, place your hands at your sides, raise your legs and do the bicycle movement, as if you were pedaling in the air.
5. Climber
Support your arms and toes on the floor and alternately reach one knee close to your chest. Do this exercise for 30 seconds and then gradually increase the time.
6. Leg elevation bridge
Lying on your back with your hands along your body, raise your hips off the floor and then raise one leg straight, as shown in the image.
7. Hypopressive
Watch the video below and learn how to do it:
These exercises strengthen all the muscles of the central region of the body, being useful for improving posture and improving body contour. However, when the individual has a high body fat index, it is necessary to follow a hypocaloric diet prescribed by a nutritionist and do aerobic exercises because they expend a lot of energy, using accumulated fat as the main source of energy.
A trainer can recommend other exercises to do at home or in the gym and also a complete set to burn fat and increase muscles. See 3 tips for finding pleasure in the gym.
Why you need to lose belly
It is important to lose belly because the accumulation of fat in the belly increases the risk of developing heart disease. See your risk of developing type 2 diabetes and having a heart attack using the following calculator:
The weight loss process is easier when done with a partner or in a group, so see Diet for couples to lose weight together.
