Sit-ups and rope: a 20-minute workout to dry –

The class that you follow below intersperses abdominal exercises with a game of jumping string. It’s just 20 minutes, at home or at the gym, that will help you to tighten your muscles and burn the fat in the region. How about trying it?

If your intention is to conquer a flat stomach until the summer, nothing better than investing in a super powerful workout that mixes localized exercises with aerobics. The secret? You will, at the same time, tone your abdomen and wipe away the excesses. For this, professor Renato Garcia, from Academia Gustavo Borges, in São Paulo, created a class in which you jump rope between one sit-up and the other.

Also Read: The 5 Best Sit-Ups To Flatten Your Belly

“The objective is to strengthen the musculature and accelerate caloric expenditure to define the belly quickly”, he explains. And the coolest thing: there are only four exercises that work different areas (upper, lower and obliques), performed in three different ways – contraction, explosion and isometry (see box Get the rhythm right). “The variation of angle, intensity and speed during the execution of the movement, it makes the muscles work completely in less time and even changes the type of stimulus, for the body not to adapt”, he completes. After all that, it’s going to be hard not to get caught up in this…

hit the rhythm

On contraction, you run at normal pace; in the explosion, it accelerates; and in isometry, it contracts the muscle to the maximum and maintains this contraction for some time.

set up your class

The ideal is to do the workout three times a week. It’s 20 minutes straight, without rest: between sets of abdominal you will jump string for 3 minutes.

Exercise 1 + 3 min of string + exercise 2 + 3 min of string + exercise 3 + 3 min of string + exercise 4 + 3 min of string

In string in your training

The big draw of this class is the active break. That is: between one exercise and another, you will rest your muscles jumping abs string for 3 minutes. You can jump by taking both feet off the ground or alternating them. If you don’t have much intimacy with the string, no need to jump high. Jump up and down, lifting your foot off the ground just enough for the string pass under. When turning it, use your wrists so you don’t force your arms.

1. Rectus abdominus

– (Fabio Heizenreder/)

Lie down with your hands behind your head, with your legs bent and hip-width apart and your feet flat on the floor. Raise your torso, taking your shoulders off the ground, and come back. When you go up, look up and exhale.

Do 10 repetitions at normal pace + 10 at fast pace + 10 seconds at isometry.

2. Oblique cruciate

Lie down with your hands behind your head, with your legs bent and hip-width apart and your feet flat on the floor. Raise your torso and twist by extending one arm and bringing your hand toward the opposite knee. Go back and repeat for the other side.

Do 10 repetitions at normal pace + 10 at fast pace + 10 seconds at isometry.

3. Hip lift

Lying down, with your legs crossed and elevated, leave your lower back well supported on the floor and your hands under your butt. Elevate your hips and come back, using the power of your abdomen. Project your legs upwards – not backwards. Throughout the movement, keep your abs tight.

Do 10 repetitions at normal pace + 10 at fast pace + 10 seconds at isometry.

4. Leg raises

Lying on your side, with your legs extended and together, rest one of your forearms on the floor. Elevate your legs, without moving your torso, and come back without touching the ground. At the end, repeat on the other side.

Do 10 repetitions at normal pace + 10 at fast pace + 10 seconds at isometry.

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