The 3 exercises to do at home and lose belly strengthen the abdominal muscles, improving posture, contributing to a better body contour and relieve back pain, which may be related to weakness of the abdomen. These 3 exercises to do at home and lose belly can be done 3 to 5 times per week.
These exercises are great to lose your stomach they are of long duration and low intensity, however, to get the best results in the burning of abdominal fat and the definition of silhouette is advised that before these exercises are given 15 to 20 minutes of cardio, which can be achieved with a run or walk, for example.
To lose weight and not get the fat back, you should still take care of the food, replacing foods rich in sugar and fat for healthy foods, such as fruits, vegetables and white meats. Check out the diet to lose belly.
Exercise 1 – The Squat
Back away from the legs, position your arms straight in front of the body and squat. Here are some tips to do squats without harming the column on: How to do squats correctly.
Exercise 2 – Bending of the arm
Lie on the floor and, after, by supporting the knees on the floor, flexing the arms, as shown in the image above, for 30 seconds timed.
Exercise 3 – Climber cross
To begin you should support the 2 hands on the ground and stand on tip-toes, keeping the body still, taut in this position. The following, you should stretch a leg and throw it to the side, as shown in the image above, alternating the two legs during the entire exercise.
Recommendations for the exercises
You should do each exercise continuously for 30 to 60 seconds timed. Soon after, you should start with the following exercise, totaling 3 minutes followed by exercises. When you reach the end of these exercises, rest for 1 more minute and repeat the series from the beginning two more times, being careful with the breathing, always in a natural way, ie without blocking the entry and exit of air during exercise. The total time of the exercises should be only 12 minutes.
However, if you feel some discomfort, such as pain in the spine, in the neck or in the knee, do not do the exercise to do not harm your health and see the doctor. A professor of the academy may indicate a series of exercises that can be done at home or in the gym when the goal is to burn fat, set or increase the muscles.
In addition, another great option to tone the body and lose weight are the fights and martial arts, which define the muscles and enhance endurance and physical strength.
Menu to lose belly
The menu below brings the example of the 3-day diet to help lose belly, using whole foods that improve the functioning of the intestine and make ny, the food and diuretics, which fight fluid retention in the body.
- Breakfast:1 glass of milk of almonds + 1 whole wheat bread with ricotta seasoned with herbs, lettuce and tomatoes + 1 slice of melon;
- Morning snack: 1 cup of hibiscus tea with lemon + 4 biscuits type Maria or corn starch;
- Lunch/Dinner: 4 tablespoons of brown rice + 2 tbsp beans + 1 steak of turkey with tomato sauce + salad of lettuce, cucumber, carrot and beetroot grated + 1 orange;
- Afternoon snack:vitamin of banana, apple and 1 tablespoon of oat flakes;
- Breakfast:1 low-fat yogurt with 30 g of whole grains + 1 apple;
- Morning snack:1 glass of fruit juice rose with 1 beet + 1 medium carrot + 1 tablespoon of the ginger tea + 1 glass of coconut water + juice of 1 lemon;
- Lunch/Dinner:3 tbsp serving of pasta tuna made with 1 can of tuna, wheat pasta, peas, olives and tomato sauce or pesto sauce + salad of cabbage sautéed with onions and olive oil + 1 slice of pineapple;
- Afternoon snack:1 cup of skimmed milk + 1 whole wheat bread with 1 slice of cheese + 1 banana mashed with 1/2 teaspoon of chia;
- Breakfast:1 cup skim milk with 1/2 tablespoon of cocoa powder + 2 toast whole grain rice with curd light;
- Morning snack:1 cup of green tea with lemon and cinnamon + 2 nuts;
- Lunch/Dinner:4 tablespoons of brown rice + grilled chicken acebolado + chickpea salad, tomatoes, swiss chard and bell pepper + 1 apple;
- Afternoon snack:1 low-fat yogurt with 1/2 tablespoon of flour flaxseed + 3 toast whole grain with butter ghee.
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