To have a flat belly or a six pack it is necessary to fulfill a set of factors that you will know now. Try these exercises for a defined belly.
The exercises for the belly should be varied and should cover the various muscles of the abdominal area to achieve a maximum definition.
It is extremely important that the abdomen is a strengthened muscle. They are not only for the aesthetic part but mainly for health reasons. They protect the internal organs of the belly zone and promotes an upright posture, also working together with the spine.
Table of Contents
- 1 4 Exercises for the belly:
- 2 Abdominal and localized fat
- 3 The Abdominal muscle
4 Exercises for the belly:
There are a variety of exercises for the belly, the main objective being to work all the zones in order to have a symmetrical and uniform abdominal reinforcement.
There are several theories to achieve a defined belly, however, it is quite important to isolate each of the muscle groups to achieve potentiate their growth, have a well-structured training plan encompassing all muscle groups and finally and as important as the points a balanced diet.
1-Inverted abdomen with flexed legs, on the bench
– Execution –
1-Lie on your back on the declined bench with the trunk up, supported, place the arms behind the head and the top of the seat;
2-Lift your legs up and toward your head flexing your hips completely;
3-Continue to raise your knees toward the shoulders and raising the glutes of the seat;
4-And return to the starting position and repeat the movement.
Note: To increase the intensity of the exercise you can do in a declined bank. Best example: six pack fitness.
2-Side rotation of the sitting torso – Twist
1-In the sitting position on the floor with the arms in front of the trunk semi-flexed and hands together bend slightly the knees and keep the feet supported (to increase the difficulty can extend the legs and take off the support of the feet, leave only the gluteus on the floor;
2-Tilt the trunk slightly backwards, maintaining a good position, bring the arms to the left side by rotating the trunk;
3-Return to starting position and repeat the movement to the right side.
Note: To increase the intensity you can use a medicinal ball or disc, kettlelbel in the hands.
3-Abdominal with Fitness ball
1-Lying down, supporting only the lower back on top of the fitness ball, feet flat on shoulder width, knees bent, arms should be held at the side of the body or crossed over the chest to avoid neck strain in this exercise;
2-Raise the trunk, keeping the neck always slightly away from the chin, but without hyperextension, keeping it in the same position throughout the movement;
3-The arms follow the movement, go up until you feel you are doing abdominal contraction and go down again and repeat the movement;
4-The lower back should always remain in contact with the ball.
Note: To increase the intensity of the exercise you can do it with a disc in your hands.
4. Abdominal with wheel (Power wheel roll):
1-On your knees leaning against the mattress, grasp the wheel with your hands aligned with your shoulders, or a bar with discs or two dumbbells;
2-Move the wheel in front of you while you are going down the body as a whole, to a horizontal position always parallel to the ground .;
3-Return to the starting position and repeat.
Note: This exercise requires a good body awareness on the part of the performer.
These are just a few suggestions of exercises for the belly that require the entire structure of the abdomen. And can be intensified with the use of external loads, increased cadence or isometry.
Abdominal and localized fat
It is also important to clarify that, in order to have a defined abdominal. The percentage of fat can not be high because otherwise it “hides” the muscles and for this. It is fundamental a good diet and a structured training plan that causes it to lose fat.
The exercises for the belly by itself, will not make you “win” abdominals.
The Abdominal muscle
The abdominals are a body region that has a dynamic and flexible role, serving as protection for most organs of the digestive system and part of the urinary and genital system.
Its upper limit consists of the diaphragm muscle and the lower limit is formed by the levator ani and coccygeus muscles, constituents of the pelvic floor.
The main abdominal muscles are:
- Abdominal challenge
- Large abdominal oblique
- Small abdominal oblique
- Transverse abdominal
For a more developed abdominal, it is necessary to work on increasing the abdominal muscle mass, respecting some standards:
The abdominal muscles have to rest just like everyone else, because they are constantly being recruited into daily tasks. Lack of rest will hamper their development and stabilizing functions of the trunk.
It is undoubtedly important the quality of technical execution, actually work the abdomen muscles. They are not create spinal injuries, or too much pressure on the neck.
The abdominal has contracted and not be required by the effort of the trunk.
REINFORCEMENT OF LUMBAR
Being lumbar weakened, it can impair the development of the abdominal. As well as being overloaded during exercise or even in day-to-day movements.
It is important to develop this muscle to prevent future injuries and to develop the abdominal.
SELECTION OF EXERCISES
The choice of exercises should always be individual. However, the general level it is crucial to perform exercises that cover the different areas of the abdomen.
The performance of abdominal exercises with weights aims for a training of few repetitions and more load.