To define your abdomen at home, it is important to perform exercises that help strengthen and tone the abdominal region, as well as eliminate accumulated fat. It is also important to practice aerobic activities, such as running, dancing or cycling, in addition to having a balanced diet, rich in proteins, low in fats and carbohydrates.
Typically, a defined belly appears when you eliminate the fat accumulated in the abdomen and tone your muscles. To maintain the results, it is important to continue performing physical activity regularly and following the eating plan in accordance with the nutritionist’s guidance.
To be able to define the abdomen, you must do exercises that strengthen the CORE, so that the abdominals can become 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 are only defined in a fat-free belly.
Watch the video with the best exercises to define your abs at home:
Some exercises that can be performed to define the abdomen at home are:
1. V abdominal
To do this sit-up, the person must lie face up and lift their legs and torso a little, placing their arms forward, performing these two movements at the same time.
It is recommended to perform 3 sets of 8 repetitions, or as instructed by the instructor, contracting your abdominal muscles well and being careful not to force your neck.
2. Abdominal with elevated leg
In this sit-up, the person must lie on the floor face up, raise their legs straight or semi-flexed and their torso, keeping their arms forward.
This exercise is done in isometrics, that is, the person must remain in the same position for around 15 to 30 seconds or as instructed by the instructor, keeping the abdomen contracted the entire time.
3. Crossed sit-up
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 move their right elbow against the left knee, alternating the movement with the left elbow towards the right knee. It is important that your abdomen remains contracted throughout the exercise.
4. Sit-ups with hip elevation on the ball
The sit-up with raising your hips on the ball is also a great exercise, for which you need to lie on the floor, face up, place the soles of your feet on the pilates ball and raise your hips, doing this movement slowly according to the recommendation. of the instructor.
5. Flat abdominals
The straight abdominal, also called supra abdominal or classic abdominal, helps to strengthen and make the abdomen more defined.
To do this exercise, you must lie on the floor face up, bend your legs, keeping the sole of your foot resting on the floor and place your hands behind your head. Then, contract your abdomen, slightly raising your torso and shoulder blades, keeping your lower back always supported on the floor. Return to starting position.
It is important that the force is applied with the abdomen, and not with the neck, to avoid injuries. You should also exhale when raising the trunk and inhale when lowering it.
6. Plank with ball
In this exercise, you must place your feet on the ball and rest your arms on the floor, as if you were going to do a plank. Then, you must bend your knees, pulling the ball forward, without moving your arms.
This exercise is interesting for defining the abdomen because it requires the abdominal muscles to be very contracted so that the body is stabilized in position and the movement can be performed correctly.
7. Plank with 2 supports
To perform this exercise, it is essential that your abdominal muscles are activated so that you can maintain balance. Initially, the person must stay in the plank position and then take their opposite arms and legs off the ground, that is, raise their right arm and left leg, for example, leaving them with only two supports. It is recommended to stay in this position for as long as possible or as recommended by the instructor.
8. Russian Tour
The Russian spin, also known as russian twist, helps you lose belly fat and define your abdomen, using a ball. If you don’t have a ball, and the exercise is performed at home, you can use a cushion.
To do this exercise, you must sit on the floor and bend your legs, with your feet flat on the floor, hold the ball with your hands, at chest height and lean your torso back, at a 45º angle, with your spine. straight and the abdomen contracted. Take your feet off the floor so that your legs and torso form a V.
Then, turn your torso to the right, taking the ball to the right side, and maintain this position for about 2 seconds. Return to the center and repeat the movement to the left side.
It is recommended to do 2 to 3 sets of 8 repetitions, with 1 repetition being considered the complete movement to the left and right.
9. Climber crunch
The mountain climber or climber sit-up must be started in the plank position, lying on the floor face down, with legs stretched, spine straight and lifting the trunk off the floor, supporting the weight of the body on the tips of the feet and the palms of the hands, with arms stretched out.
Then, inhale and bend the knee of one leg towards the torso, return to the starting position and then bend the other leg towards the torso.
You can do 15 to 20 repetitions with each leg, in 3 sets
10. Leg raise bridge
The leg raise bridge helps strengthen the abdomen, glutes and lower back, as well as improving hip stability. This exercise can be done with an elastic band to increase the intensity.
To do this exercise, you must lie on your back, with your arms aligned with your body, bend your knees and place your feet on the floor with your heels aligned with your knees. Contract your abs and glutes and raise your hips off the floor until your body forms a straight line from your knees to your head.
Lift one leg, without letting your hips drop to the floor between repetitions. Return the leg to the starting position and repeat the movements with the other leg.
You can do 2 to 3 sets of 15 to 20 repetitions each.
What to eat
Diet is important to maintain health and help define the abdomen, which must be balanced and varied to help burn fat, accelerate metabolism and strengthen muscle mass. To do this, it is recommended:
- Eat at least 5 meals a dayavoiding skipping meals;
- Drink at least 8 glasses of water a day, which is equivalent to 2 to 2.5 liters of water
- Eating vegetables or fruit at every meal of the day;
- Consume thermogenic foods that accelerate metabolismsuch as ginger, cinnamon, green tea or hibiscus tea, for example;
- Increase protein consumptionsuch as chicken, turkey, fish, eggs, tofu, milk and dairy products;
- Decrease carbohydrate consumptionsuch as rice, flour and bread;
- Avoid consuming fatty, sugary or processed foodssuch as cookies, frozen or canned foods;
- Avoid consumption of alcoholic beveragessuch as beer, cider or wine.
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.
Furthermore, in order for the abdomen to get in shape more quickly, gaining muscle mass, you can take protein supplements, however it must be recommended by the nutritionist, as it is necessary to check the protein need and the person’s characteristics, being possible indicate the most appropriate. Discover some supplements to gain muscle mass.
Tips for defining your abs
Some great tips for defining your abdomen are following a low-calorie diet guided by a nutritionist, as well as practicing aerobic exercises, such as running, to increase calorie expenditure and promote the burning of belly fat. But to get a six-pack abs, it is essential to do abdominal exercises in different ways, several times a week and also eat foods rich in protein because this promotes muscle hypertrophy.
Furthermore, martial arts are also an excellent option for those who want to define their abdomen, shape their body and increase resistance and physical strength. Learn more about martial arts.
Adopting a good posture is also very important to lose weight because, when the spine, hips and shoulders are well aligned, the abdominal muscles are better able to keep the organs properly positioned and not anteriorized as happens when there is bad posture.
