The workout that will define your abs in record time –

you follow a diet healthy, don’t miss a day of training and still haven’t achieved the so dreamed six pack? In addition to betting on foods that help to dry the fat, it is necessary to choose powerful exercises to work hard the abdomen.

The presenter of TV Gazeta’s “Você Bonita” program, Carol Minhoto, is a woman full of #fitnessattitude. She bets on this workout that works all her core muscles and also practices race twice a week, which helps with drying. Ready to sweat the top? Follow the training developed by personal Vivi Coppi:

1. Straight sit-ups with trunk lift

Lying down, legs bent, feet on the ground, hands holding the medicine ball. Bend your torso and raise your arms. Return to starting position. Do 3 sets of 12 to 15 repetitions.

2. Obliques with ball

Lying on your side, legs a little ahead of the line of the torso, lower arm resting on the floor, following the line of the shoulder, and the upper one flexed, with the hand on the nape of the neck, legs extended, pressing the ball. Inhale. Breathe out while lifting your legs. Return to starting position. To further activate your abs, keep your legs suspended for 10 seconds. Do 3 sets of 12 to 15 repetitions.

3. Lower

Lying on your back, legs extended, hands holding the person’s leg or a firm pillar. Lower your legs by extending your hips. Inhale. Raise by flexing and exhale. Do 3 sets of 12 to 15 repetitions.

4. Pullover with abdominal wheel

Start in a six-point position (hands, knees and feet on the floor), with your hands under the training wheels. He contracts his abdomen and slides his hands slowly forward, without touching his torso to the ground, and back. Do 3 sets of 12 to 15 repetitions.

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5. Plank on unstable base

Rest your elbows on the disc and align your spine diagonally. Feet should be hip-width apart. Stay in this position for 10 seconds. Do 3 sets.

*Originally published in August 2016.