6 powerful abs by Gabriela Pugliesi –

That Gabriela Pugliesi she is a hard worker and spares no effort to stay in shape is nothing new. But what helps to maintain this momentum is always to vary the training. “Gabi gets bored easily with the exercises. Therefore, from time to time, we change the stimuli to escape the monotony“, says physical trainer Thiago Parra, from São Paulo, CrossFit BlackSheep coach and former personal trainer at fitness muse.

He selected the abs favorites of the blogger and set up this exclusive class for . Do the series two or three times a week, on alternate days. Give a 1-minute break between one exercise and another. “And remember to always contract your abdomen”, warns Thiago Parra.

Detail: as there is none accessory, you can do it anywhere. Check out the series below:

1. Plank with foot extension

– (Chris Parente/)

A. Elbows resting on the floor following the line of the shoulders, palm facing up, toes resting on the ground. Raise your hips, keeping them in line with your spine. Be careful not to accentuate the lumbar curvature.

B. Extend your feet, projecting your body forward, keeping your abdomen well contracted. She returns to the starting plank and repeats. Do 3 sets of 30 to 60 seconds.

2. Side plank with hip lift

– (Chris Parente/)

A. Lie on your side, legs extended, forearm resting on the ground, torso off the ground.

B. Elevate your hips, forming a straight line with your torso. Concentrate the force on the abdomen. Go down without crashing and repeat. Do 3 sets (each side) of 10 repetitions. If going up and down is difficult, hold the high position for 20 seconds.

3. Oblique crunch

– (Chris Parente/)

A. Lying down, with the side of the body resting on the ground, legs and feet together, on the left arm extended in front, in line with the shoulder, and on the right arm flexed behind the head.

B. Inhale in the starting position, contract your abdomen and exhale upwards, raising your torso and legs at the same time, trying to bring them together. Do 3 sets of 10 to 12 repetitions.

See also: Gabriela Pugliesi reveals her favorite beauty products

4. Mountain climber

– (Chris Parente/)

A. In a push-up position, palms and toes resting on the ground, trunk and neck in a straight line, abdomen contracted.

B. Bring one of your knees towards your chest and back, then repeat with the other. The movement is fast and continuous. Do 3 sets of 20 to 30 repetitions.

5. Sit up

– (Chris Parente/)

A. Lie on your back, arms extended above your head, soles of feet together, knees bent.

B. Push off and climb up the torso, sitting down and bringing your hands forward as far as you can. Return to the starting position, controlling the movement. Do 3 sets of 15 to 30 repetitions.

6. Canoe

– (Chris Parente/)

A. Lying down, arms extended behind the head and hands clasped, legs extended and elevated, feet together.

B. With your abdomen well contracted, push with your torso (your body should be in the shape of a canoe) and rock back and forth, concentrating the force in the central region of your body. Do 3 sets of 20 to 30 seconds.