To define the abdomen it is important to do aerobic exercises, such as running, and that strengthen the abdominal region, in addition to having a diet rich in fiber and protein, drinking at least 1.5 L of water.

In addition, avoiding stress, doing a massage on the abdomen and adopting a correct posture is also important to keep your stomach firm.

Normally, the defined belly appears when the fat accumulated in the abdomen is eliminated and the muscles are toned and to maintain the results, it is important to continue performing physical activity regularly and following the diet plan according to the nutritionist’s guidance.

TIP 1 : Do More Cardio

Cardio, also called aerobic exercise, is any form of exercise that increases your heart rate.Regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs.Studies show that cardio is especially effective when it comes to reducing belly fat, which can help make your abdominal muscles more visible

Exercises to define the abdomen at home

To be able to define the abdomen, exercises that strengthen the CORE must be performed, so that the abdominals can become more evident, and also reduce the amount of fat in that region to a minimum because the abdominal muscles are a small muscle group and are only defined in one belly without fat.

Some exercises that can be performed to define the abdomen at home are:

1.Abdominal in V

To do this abdominal, the person must lie with the belly up and raise the legs and the trunk a little, putting the arms forward, performing these two movements at the same time. It is recommended to perform 3 sets of 8 repetitions, or as instructed by the instructor, contracting the abdominal muscles well and being careful not to strain the neck.

2. Abdominal with elevated leg

In this abdominal, the person should lie on the floor on their backs, raise their legs stretched or semi-flexed and their torso, keeping their arms forward. This exercise is done in isometry, that is, the person must remain in the same position for about 15 to 30 seconds or according to the instructor’s indication, keeping the abdomen contracted during all the time.

3. Cross abdominal

To do this sit-up, also known as abdominal sit-up, the person must position himself as if he were going to do a normal sit-up, place his hands behind the neck, lift his shoulders off the floor, keep the abdomen contracted and make a movement for the right elbow to touch left knee, alternating the movement with the left elbow towards the right knee.

It is important that the abdomen remains contracted throughout the exercise.

4. Abdominal with hip elevation on the ball

The abs with hip elevation on the ball is also a great exercise, it is necessary for this to lie on the floor, face up, place the soles of the feet in the pilates boil and raise the hip, making this movement slowly according to the recommendation of the instructor.

5. Board with ball

In this exercise, you should put your feet on the ball and support your arms on the floor, as if you were going to do the board. Then, the knees should be bent, pulling the ball forward, without moving the arms.

This exercise is interesting to define the abdomen because it needs the abdominal muscles to be tightly contracted so that the body is stabilized in position and the movement can be performed correctly.

6. Board with 2 supports

To perform this exercise, it is essential that the abdominal muscles are activated so that you can have balance. Initially, the person should stay in the plank position and then take the opposite arm and legs off the floor, that is, raise the right arm and left leg, for example, with only two supports.

It is recommended to stay in this position for as long as you can or according to the instructor’s recommendation. 

TIP 2: Add Vinegar to Your Diet

Vinegar is well known for its health-promoting properties.In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help bump up fat burning, according to some research .

One study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period . Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite 

It’s easy to incorporate vinegar into your diet. For example, many people dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals.

However, if drinking vinegar straight doesn’t sound appealing, you can also use it to make dressings, sauces and marinades.

What to eat

Food is important to maintain health and help define the abdomen, and it is important that it is indicated by the nutritionist so that the nutritional plan is set up according to the person’s characteristics and objectives. It is recommended that a balanced and varied diet is made and that helps to burn fat and speed up the metabolism, being indicated for this:

  • Eat at least 5 meals a day, not spending more than 3 hours without eating;
  • Drink at least 1.5 L of water, green tea or artichoke;
  • Eat vegetables or fruit with every meal of the day;
  • Eat a diet rich in fiber, eating flaxseeds, oats and whole foods;
  • Eating antioxidant foods such as tomatoes, oranges or nuts;
  • Eat foods that speed up metabolism like ginger or cinnamon, for example;
  • Eat protein at every meal, such as eggs, milk, meat and fish;
  • Avoid consumption of fatty, sugary or processed foods, such as crackers, frozen or canned foods.

These foods help to decrease the chance of fluid retention and contribute to the proper functioning of the intestine, reducing constipation and bloating and leading to a noticeable toned belly.

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