7 questions answered for you to get a flat stomach –

Can I do sit-ups every day? Should I also bet on aerobic exercises? Do abdominal machines work? If these and other questions have already crossed your mind while looking for a flat stomach, calm down: answers these and other questions and helps you get there!

1. Just do sit-ups flat stomach?

No, the ideal is to bet on the infallible combination between abs and aerobic exercises. “What eliminates fat is the burning of calories and, when doing sit-ups, caloric expenditure is low. Therefore, this type of exercise only serves to strengthen the muscles and not to eliminate the belly”, explains Fred Badarau, personal trainer from São Paulo. Belttransport bicycle are good options for aerobic activities. However, Alfredo Galebe, a nutritionist from São Paulo, warns that to flatten your abdomen you also need to invest in a balanced diet and hit the dose of activities. “Excessive exercise makes the body go into stress and, with that, the body prohibits the output of fat, which increases liquid retention”, he explains.

2. Can I do sit-ups every day?

Yes, if you are in good physical shape. To begin with, the ideal is to do sit-ups two days and rest one day. Physical education teacher José Rubens D’Elia, from São Paulo, suggests interspersing exercise variations each day or alternating sit-ups with work on other muscle groups. “That way, you can do more reps.”

Read more: Bike, treadmill, transport or stairs: choose your workout and eliminate 2 kg in 1 month

3. Hundreds of repetitions give a better result?

When it comes to working out your abs, what’s important is not just the number of repetitions but also the type of stimulus given to your muscles. Perform movements that work different muscles (straight, oblique and transverse). You can invest in isometry exercises (board, for example) in one day and the next bet on movements with overload, so that the body does not adapt to the stimulus. Varying the number of series and repetitions, reducing the interval time between exercises and modifying the range of movements are also good ways to keep your belly flat. And attention: a balanced menu is essential to get a defined abdomen.

4. What’s better, doing sit-ups before or after the walk?

The ideal is to start with localized exercise and then move on to aerobics. When you start exercising, the body uses glycogen, a substance that is stored in the muscles, as fuel. When you finish the sit-ups and start walking, your glycogen stores will already be low and your body will need to turn to another source of energy, fat. As the aerobic requires more energy and the organism will already start the activity by burning fat, you will lose weight faster than if you did the opposite.

See also: 3 superpower abs to flatten your belly in record time

5. How to enhance traditional abdominal training?

According to Bianca Vilela, a personal trainer from São Paulo, one of the best ways to boost your abs training is to do it with overload. 1 to 2 kilo shin guards are great options. In addition, a pilates ball, small or medium, can also be used to enhance your abs training: hold it between your feet, raise your legs to a 45 degree angle and hold the position for 30 seconds. Repeat the exercise 3 times.

6. What is the best exercise to get rid of a belly button?

Lying down, on your back, place both hands under your hips, supporting your body. Stretch both legs straight up, forming a 90-degree angle. Hold the position for 30 seconds or do 20 repetitions. If you have pain in your lower back, you can adapt the exercise: lying down, with your stomach up, bend your knees towards your chest. Extend your legs so that your feet are pointing upwards. Hold the position for 30 seconds or do 20 repetitions. In both exercises, you can do 3 to 6 series of 20 repetitions or increase the training by performing 3 series of 20 repetitions + 3 series of 30 seconds.

7. Do abdominal machines work?

Yes, as long as the exercises are done correctly and you have the discipline to fit them into your schedule. Three sets of 20 reps every other day, for example, is a good start. A trick can help you to maximize the results: when lifting your torso, concentrate well on the movement and stay in the position for 2 seconds – this is the famous isometry. This makes the workout even harder. It is also good that the interval between series does not exceed 1 minute.