Perfect, smooth, flat, marked … in short: fat-free! Who does not dream of such a belly? A fat-free abdomen is one of the most important goals when we begin to exercise. The reason is simple: a perfect belly makes us look spectacular and makes us healthier! In fact, because abdominal fat is the most dangerous to your health. It is because the accumulation of fat below the diaphragm can put pressure on the lungs and make breathing difficult.
It is not only about showing a slender figure but healthy and strengthened. So, to avoid diseases in the future, exercise is essential. These are the basic exercises that will help you show off a perfect belly. What are you waiting to start? They are easy but no less effective. Start now!
Infallible exercises to show off a perfect belly
To execute them you do not need sophisticated equipment, only will and discipline. Willingness to return this plan part of your lifestyle and discipline so as not to abandon it. Do them every third day as part of your comprehensive training, which also includes exercises for the rest of the body. Do not forget cardio either; It’s basic for burning fat at an accelerated rate!
1 basic crunch
Lying on your back supports your hands under your pomps and keep your abdomen contracted. Using the muscles of the abdomen elevates the legs about 15 cm from the floor and raises the back. Try to keep your neck relaxed so it does not hurt you. You must feel a tug in the abdomen. The movement should not be done quickly but in a slow and controlled manner. Repeat 15 times.
Elevation of legs
Lying on your back on the mat, keep your abdomen contracted. Separate the shoulders from the floor and raise the legs until they are perpendicular to the floor. Now lower them slowly about 45 degrees and raise them again. Do it 15 times. This movement will give you a perfect belly if you do it consistently.
To begin, sit on your mat with your knees bent and feet flat on the floor. With your arms extended, bend your back so that you form a V with your body. Now, at the same time that you lower your back, straighten your legs and move them forward. Take care to only support the lower part of the back on the floor. Now, with the muscles of the abdomen make strength to join your legs with your chest bending the knees. Try to breathe when you straighten your legs. Do the exercise 15 times.
Ab bikes or bicycle
Lying on the mat intertwines the fingers of your hands behind the head and stretches the legs. Then, raise the feet of the floor about 20 centimeters like the shoulders. Next, flex the right knee with the leg towards the hip while you separate the back from the floor and turn the torso to find the left elbow with the right knee. Then, straighten the leg and flex the left leg to find the knee with the right elbow. Alternate legs and elbows and do 15 movements on each side. Keep your abdomen engulfed all the time.
Butterfly with a twist
Lying on your back raise your legs towards the ceiling and bend your knees, so that you form a square in relation to the floor with your calves parallel in relation to it. Place your hands extended to the sides at the height of the men with the palm resting on the floor. Now move your hips to make turns and bring your thighs to the right side almost touching the floor and then to the left.
Plank or iron
The plates are simple but demanding. It will give you a perfect belly if you execute it properly. Leaning on your hands and knees on the floor, stretch your legs back supporting yourself only on the tips of your fingers. Keep your arms extended with the palms of the hands on the floor. Try to form a straight line from the head to the ankles. Add the abdomen and use the muscles to maintain balance. If it gets very difficult, bend your elbows and rest your forearms on the floor. Retain the posture 30 seconds. Rest 15 and try again. Rest for 10 seconds and do it again.
To flatten the lower abdomen perform this movement for 15 times. It is simple, but you exercise your lower abdomen if you execute it slowly and controlled without supporting the shoulder blades or shoulders on the floor. Lying on the table, raise your legs towards the ceiling forming an L. Slowly separate shoulders and shoulder blades from the floor directing the arms straight towards the tips of the feet, as if you wanted to reach them. The lower back is not separated from the floor.
To the starting position is like in the V crunch: sitting on the floor, forms a V with the body. Try not to arch your back and keep your belly contract. Now separate the feet from the floor about 5 cm and turn the torso from side to side, with the pure effort of the abdomen. Do it 15 times on each side. If you want to make it more challenging, hold a medicine ball or dumbbell in your hands.
Finally, repeat this plan 3 times a week. Start with 2 sessions and increase as you strengthen your abdomen. This is the basic guide, once you master these exercises you are ready to make other more demanding ones. Remember that exercise is basic, but it is not the only thing. A healthy diet will help you show off a perfect belly sooner. And drink water always!