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It is true that, when the objective is to reduce the belly, a task force is needed to get there – the right exercises, a balanced diet and the willpower to correctly follow the defined routine. But that doesn’t mean spending a lot of time doing dozens of sit-ups. With powerful movements, like the three in this class, prepared by physical educator Daniel Gonçalves, from the Articular Integrated Training Center, in São Paulo, you only need 15 minutes and a corner at home or at the gym.
The result, in addition to an incredible abdomen, is a defined waist and a more beautiful posture. “These exercises recruit all portions of the abdominal muscles (transversus, rectus and obliques), which is essential to stabilize the spine and avoid back pain”, says Daniel. As the class is quick, you have no excuse not to do it, even in the rush at the end of the year or during the holidays, okay? Count to three for an amazing belly.
Despite being short, the class created by Professor Daniel Gonçalves is tough, so he suggests doing it three times a week, on alternate days. Complete all series of an exercise and only then move on to the next one and, if you are a beginner, you can rest 20 seconds between one series and another. If you are used to training, you can do the sequence without a break.
Read also: Flat belly diet: -4kg in 15 days.
1. Elbow-knee, hand-toe
A. Lying down, legs flexed at 90 degrees, shoulders off the ground and hands behind your head. B. Raise your torso by bringing your elbows towards your knees. W. Come back (without going all the way down) and up the trunk again, at the same time extending your arms and legs and bringing your hands towards your feet.
Do 4 sets of 12 to 15 repetitions
2. Passage of 4 board supports
A. On all fours, with your hands a little ahead of your shoulders and your knees off the ground, abdomen contracted. B. push your body forward by extending your legs and coming into a plank position (your body should form a straight line from your shoulders to your ankles). Hold the position for 3 seconds and come back.
Do 4 sets of 10 repetitions
3. Lateral crane-extends
A. Sideways, with the torso slightly elevated, on the right arm extended along the body and the left in front, with the hand resting on the floor. Legs extended and slightly suspended. B. Bend your knees bringing them towards your elbow.
Do 4 sets of 15 to 20 reps on each side
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