If doing crunches is a sacrifice for you, you should know that there are other exercises to lose belly that can help you get rid of fat in the region without going through the suffering. To help you conquer a flat belly that you dream of, here are the main substitutes for crunches that will save you. The best part: they can be done at home! On top of that, we give you some valuable nutrition facts to help in the process.
Front Plank – Lean on elbows, belly down, with arms in line with shoulders. Make movement to raise the trunk, always squeezing the abdomen. During the exercise, keep the body completely straight, without lifting the tail or lowering the hips. Stay up for 5 to 10 seconds and repeat six times.
Lateral leg raises – Lie on your side, keeping your spine straight. The legs should be extended in line with the trunk, together. Rest the head on one hand and leave the other in sleep, in front of the trunk. Lift both legs together, without separating them, and lower them slowly. This movement will contract the side of the abdomen. Repeat two or three sets of 12 to 15 times for each side.
Bridge – Lie down with your belly facing up. Bend your knees so that your feet are flat on the floor. Thus, the body will be supported by the feet and shoulders. Leave your arms extended on the floor, next to your body. In this position, raise your hips as high as possible. Perform three sets of 15.
Lift with bent knees – This option is ideal for those who suffer from back pain. Lying down, belly up, bend your knees towards your chest. Extend your legs so that your feet point upward. Perform 3 to 6 sets of 20 repetitions and finish with 3 sets of 20 repetitions plus 3 sets of 30 seconds.
Lateral Plank – You’ll need to be on your side and lean on the arm that’s against the floor, but more specifically on your forearm. The overhand arm can be straight or next to the body. Leave your body extended, with your legs straight, resting on the floor. In this position, lower the hip until it reaches close to the floor and lift, for 30 seconds. Perform two sets of 10 or three sets of 15, depending on your physical preparation.
Leg and trunk lifts – Keep your stomach up and your body straight, with your legs extended and together. Raise, at the same time, the trunk and legs (you will remain seated, resting on the floor only on the tail). To do it well, always keep your abdomen contracted, your back straight and your hands at the level of your knees. Stay in this position for 5 to 10 seconds and repeat six times.
Squats – Ideal for strengthening the thighs and buttocks, but also to define the abdomen. Stand with your feet in line with your shoulders. Stand straight, facing forward, stretch your arms forward for balance and squat. During the movement, the knees must pass the line of the feet (vertically, looking upwards), the hips must pass the line of the knees (horizontally, that is, hip closer to the floor than the knees) and the feet must be completely resting on the floor, without lifting the heel.
Lift the legs together – Lying down, with your belly up, place both hands under your hips, serving as a support for the body. Stretch both legs up, forming a 90-degree angle. Hold the position for 30 seconds and perform two sets of 10 or three sets of 15, lowering your legs until they are almost resting on the floor.
Lateral Bend – Stand with your feet parallel to your bent legs. Hold a dumbbell in one hand. Perform a push-up for the side of the body that is not with the weight (i.e., if it’s in your right hand, tilt your body to the left, or vice versa). During the movement, the hand without the dumbbell should be next to the leg. Perform two to three sets of 15 to 20 for each side.
How to Lose Belly
Aerobic exercises – The infallible combination to lose the belly is to join these localized exercises taught in the gallery with aerobic exercises (such as running or cycling). The ideal is to start with localized exercises and then move on to aerobics. This is because, when you start the movements, the body uses glycogen, a substance in the muscles, as fuel. When you finish the localized exercises and start walking, the amount of glycogen will already be low and your body will need to resort to another source of energy: fat. Thus, you can lose weight faster than if you do it the other way around.
Right amount – If you suffer from a sedentary lifestyle when you start these exercises, the ideal is to alternate the days of activity. Do them every other day. In case you already have a good preparation, the ideal is to do them for two days without resting.
Change the way you do them – To achieve a flat stomach, vary the number of sets and repetitions as you practice them. After a few days, begin to decrease the interval time between exercises and modify the amplitude of the movements.
Vary the stimuli – More than the number of repetitions of the exercises, it is important to perform movements that work different muscles (rectus, oblique and transverse). So that the body does not adapt to a stimulus and stop lowering the belly, perform isometric exercises (plank, for example) on one day and overload on another.
Food – Bet on foods that lower the belly. The most suitable are those that are in the group of thermogenics, responsible for accelerating the metabolism and, consequently, increase the burning of body fat. Among the most powerful are cinnamon and ginger.