Flat belly project: Bella Falconi’s abs secret –

Bella Falconi is admired for her defined abs around the world. On Instagram alone, more than 1 million followers are inspired by her healthy lifestyle. She, who studied law and started going to the gym at 17, had never taken working out very seriously. She was one of those people who grabbed any excuse to skip training. “I always wanted to have defined shapes. The difference was that at that time my excuses were greater than my will to conquer the desired body“, evaluates. “I didn’t have a proper routine and I did very basic exercises, and when I did. It would start and stop,” she recalls.

the change

Everything changed 7 years ago, when she went to Orlando (USA) to study English and never came back. There, she got a job at a bank and devoted most of her time to work. Until she hosted a fitness athlete married to a Brazilian friend. “In a conversation in the kitchen, I asked, ‘How did you get such ripped abs? That’s my biggest dream and I never got close to it’. And she asked me: ‘But do you eat properly?’ Of course my answer was “no”. The next morning, Bella woke up at 5 am to train before work and at night she went to the kitchen to prepare the next day’s meals. And she didn’t stop anymore.

In just a few months, her body transformed. He gained muscle, replaced fat with lean mass and conquered the long-awaited healed belly. In the meantime, he took the personal trainer certificate to work in the United States. Today, at the age of 28, he weighs 53 kilos, distributed over 1.60 meters, and has only 9% body fat. The change was also reflected in professional life. 3 years ago, Bella and her fiance opened the Vita Flex supplement store chain in the United States, and became the poster girl for the business. Now, she is getting ready to launch a line of frozen products in Brazil with a menu based 100% on your food.

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Supertanquinho, activate!

It is Bella Falconi herself who puts together her series of sit-ups, which enters her routine three or four times a week. “I invest in this type of exercise to have a well-marked abdomen. Like any other musculature, the more hypertrophied it is, the more prominent it is, ”she says. She highlights another advantage of strong abs: “The support for the execution of all exercises is better, intensifying the quality of the workout”. Training is tough. “For this reason, it is suitable for intermediate and advanced level students, as it requires body awareness and motor skills”, says Rafael de Alencar Rodrigues, bodytech academy staff, who accompanied this photo shoot.

1. Lateral abs

Standing, legs hip-width apart. Keep your buttocks tight and your abs tight. Hold a dumbbell in each hand, with your arm extended. Flex your body to one side until the dumbbell is close to knee height. Return to starting position. Exhale on the way down and inhale on the way up. Do 3 sets of 10 to 15 x each side, with 2 to 5 kg dumbbells.

2. 45 degree crunch with dumbbell

Lie down with your feet secured to a stationary object for better support. Hold the dumbbell in one hand with your arm extended behind you, while the other remains extended to the side, not touching the floor. Raise your torso without the help of your hands, focusing all your strength on your abdomen, until you form a 45-degree angle. On the way back, stop just before touching the ground. Do 3 sets of 10 to 15 x for each side, with a 1 to 4 kg dumbbell.

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3. Bike on the ground

Lie down with your legs together and bent, forming a 90 degree angle. The hands are behind the head. Bring one knee towards the opposite elbow while extending the other leg. Then do the same movement with the other side. Do 3 series of 10 to 15 x.

4. Plank on 2 supports

On your stomach, support your hands and toes on the ground with legs and arms extended. Keep your torso straight. Raise your left leg and right arm at the same time. Hold for 5 seconds and return to the starting position. Do 3 sets of 10 to 15 x each.

5. Stapler

Lie down with legs outstretched and arms stretched out behind you, both not touching the floor. Raise your torso and legs at the same time, bringing your fingers towards your toes. When you come back, stop before touching the ground. Do 3 sets of 10 to 15 x.

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