Circuit training to flatten your stomach without abs –

Since cut-out pieces are still on the rise, how about getting your belly ready to parade around? “Infinite sit-ups? I’m out!”, you would think… Calm down! We have prepared a special workout for the region, but with more agile (and efficient) exercises that are far from the monotonous ups and downs. Bonus: the active break between each station revs up your metabolism and burns fat all over your body. “To have a defined abdomen, you need to unite strengthening with a very intense aerobic. Otherwise, the musculature is not visible”, says personal trainer Vivi Amato, from São Paulo, who created a 30-minute sequence for you to fit into your routine. Check out:

Training to define the abdomen

Do 3 sets of each exercise + the active interval

1. Shoulder Touch Plank

– (Luciano Munhoz/)

Stand in a plank, arms outstretched. Without moving your torso (try not to turn it), place your right hand on your left shoulder and then do the same on the other side. Do 10 repetitions (each arm).

Interval: jumping jacks (30 seconds)

2. Plank alternating legs

– (Luciano Munhoz/)

Get into a front plank position, with your forearms resting on the floor. Keep your hands shoulder-width apart. Alternately, raise your extended legs. Do 10 repetitions (each leg).

Interval: Burpees (30 seconds)

– (Luciano Munhoz/)

A. Place your hands on the floor in front of your feet, bending your knees. B. At once, throw your feet back, forming a plank. Then, bend your elbows until you touch your torso to the ground and disengage your hands and feet. W. Return to the starting position and then jump, with arms extended upwards.

3. Side plank

– (Luciano Munhoz/)

Lying on your right side, support your forearm on the ground, aligning your elbow with your shoulder. Raise your torso diagonally from shoulder to ankle and lift your left arm up. Stay in position for 30 seconds.

Interval: Front Knees Raise (30 seconds)

4. Climber

– (Luciano Munhoz/)

Get into a front plank position with your arms extended and shoulder-width apart. Bring your right knee towards your chest. Alternate your knees, making small jumps. Do 10 repetitions (each leg).

Interval: jump with squat touching hands on the ground (30 seconds)

5. Alternate Leg Raise

– (Luciano Munhoz/)

Lie on your back and lift your head and shoulders off the ground. Contract the abdomen and bring the left leg, extended, towards the face, grabbing the calf. Switch legs. Do 10 repetitions (each side).

Interval: sprawl (these are the same starting positions as the burpee, only without touching the ground or jumping). 30 seconds.

6. Trunk rotation with medicine ball

– (Luciano Munhoz/)

Lying on your back, raise your torso as much as you can and raise your legs. Hold a medicine ball close to your chest. Take the ball to one side of your hip and then to the other, rotating your torso a little. Do 10 repetitions (each side).

Interval: squat with rotation (bend your knees at 90° and, when lifting, already jump by turning your body to the right. Squat again and jump to the starting position. Do the same to the left). 30 seconds.

7. Medicine ball toss

– (Luciano Munhoz/)

A. Stand with your feet shoulder-width apart and hold a medicine ball above your head. B. Bend your knees a little and throw the ball hard to the ground. Crouch down to pick it up. Do 15 reps

Interval: worm (30 seconds)

– (Luciano Munhoz/)

A. Stand with your feet shoulder-width apart, bend your knees and place your hands on the floor. B. Walk your hands forward until you form a plank and do a push-up. Return in the same way until you are standing.

8. Standing torso rotation with elastic band

– (Luciano Munhoz/)

Facing the side where the elastic is attached, place your legs shoulder-width apart and bend your knees a little. Grasp the same end of the elastic with both hands and pull it to the outside, with arms extended, rotating the torso. Do 15 reps (each side)

Interval: little frog (30 seconds)

– (Luciano Munhoz/)

A. Spread your legs wider than shoulder width and squat down as far as you can, supporting your hands well in front of you. B. In a jump, without standing, bring your feet to the outside of your hands (in a froggy position).

9. Twist with elastic

– (Luciano Munhoz/)

A. Stand with your feet shoulder-width apart, stepping on the band with your right foot and holding the end of the band with both hands at waist level. B. Rotate the torso to pull the elastic, passing it in front of the face, towards the right shoulder. Do 15 reps (each side).

Interval: heels on butt, bending knees (30 seconds)

Video

Watch and learn how to do the exercises