Best exercises to conquer the negative belly

 Best exercises to conquer the negative belly

Lena Fisher

To have a negative belly is the desire of many people who are looking for weight loss However, for this, there is no magic. Therefore, it is necessary to have a healthy diet and exercise frequently. Learn more about the subject:

What is this "negative belly"?

The negative belly is that kind of abdomen This means, therefore, that the region looks more toward the inside of the body, forming a convex shape.

It is recommended to exercise every day for at least one hour, especially a combination of aerobics and weight training .

Read also: How to lose belly: lose weight with diet and exercise

Other tips for conquering the negative belly

In addition to regular exercise, it is often necessary to take care of the diet in order for the negative belly to start appearing.

This is because a diet rich in processed products, sugars and other refined carbohydrates, sausage foods, and fried foods stimulates overweight and, consequently, the accumulation of fat in the abdominal region (known as visceral fat, that is, the fat located between the organs and considered dangerous to our health).

Therefore, invest in the following tips as well:

1 - Find out your BMI

Created in the 19th century by the mathematician Lambert Quételet, the Body Mass Index, known by the acronym BMI, is a simple calculation that allows you to measure whether or not someone is overweight.

Thus, it is a good way to evaluate if the negative belly does not appear because of the exaggerated stock of fat Are you curious? Take the following test:

Find out if your weight is healthy Calculate quickly and easily Discover

The results indicate:

  • Less than 16 - Severe thinness;
  • 16 to less than 17 - Moderate thinness;
  • 17 to less than 18.5 - Slight thinness;
  • 18.5 to less than 25 - Healthy;
  • 25 to less than 30 - Overweight;
  • 30 to less than 35 - Obesity Grade I;
  • 35 to less than 40 - Obesity Grade II;
  • Greater than 40 - Obesity Grade III.

2 - Include more lean proteins in the menu

Protein is a macronutrient that is very important for weight loss and several other functions in the body. satiety But it goes beyond this: it also helps in building muscle - and more muscle in the body means a higher calorie burn.

Therefore, ingesting protein is essential to reach your goal. However, exaggerating the dose can have the opposite effect. So, it is worth paying attention to the quantity of your portions: it is recommended that you seek a nutritionist to make this calculation, after all, the volume of calories you should consume per day depends on your weight and other individual characteristics (your basal metabolism and whether or not you practice physical activities, for example).

The World Health Organization (WHO) recommends that adult women eat 0.8g of protein for every kilogram of body weight. What does this mean? That if you weigh 65 kilograms, you should eat, per day, about 52g of the macronutrient daily.

3 - Don't forget fiber

They are divided into two main types: on the one hand, the soluble ones, which dissolve easily in water and produce a kind of gel in the intestine (facilitating the functioning of the organ); on the other hand, the insoluble ones, which do not dissolve in water and pass intactthrough the gastrointestinal tract.

Together, they increase satiety and improve intestinal transit, avoiding the abdominal swelling and leaving the belly straighter.

4 - Drink lots of water!

Drinking plenty of liquids is also fundamental, because water hydrates the body Therefore, drink 2 to 2.5 liters of water every day.

Exercises to conquer the negative belly

Hypopressive abdominal

  1. Breathe in normally and then release the air completely, until the abdomen begins to contract on its own;
  2. Then shrink your belly, sucking the abdominal muscles inward, as if you want to push your belly button against your back;
  3. Hold the contraction for 10 or 20 seconds initially. Over time, gradually increase the duration, remaining as long as possible without breathing;
  4. After the pause, fill your lungs with air and relax completely, returning to normal breathing.

Side plank for a negative belly

  1. Lie on your right side, let your legs spread and stacked from hip to toe. The elbow of your right arm should be directly below your shoulder;
  2. Make sure that your head is aligned with your spine and that your left arm is towards the left side of your body;
  3. Contract the abdominal muscles, pulling the navel toward the spine;
  4. Then lift your hips and knees off the mat as you exhale. Hold the position;
  5. Immediately after the breaths, inhale and return to starting position. The goal should be to hold for about 60 seconds. Change sides and repeat.

Bicycle abdominal

  1. Start by lying on the floor, leaning your lower back and bending your knees, so that your feet are on the floor and your hands are behind your head;
  2. Contract your upper body muscles, pulling in your abdomen to stabilize your spine;
  3. Hold your head with your hands, pull your shoulder blades back and slowly raise your knees at a 90 degree angle, bringing your feet off the floor;
  4. Then exhale and slowly move your leg as if you were pedaling a bicycle, lifting one knee toward the armpit while stretching the other leg;
  5. Rotate your torso so that you can touch your elbow to the opposite knee as it comes up;
  6. Alternate to twist to the other side while pulling the knee toward the armpit, and let another leg extend until the elbow touches the alternate knee;
  7. Do three sets of 12 to 20 repetitions.

Roll up

  1. Lie down with your stomach up and your arms above your shoulders;
  2. Then raise your torso, flexing your spine until your hands meet your feet;
  3. The legs should remain straight throughout the entire exercise;
  4. Perform 3 sets of 12 to 20 repetitions.

Lena Fisher

Lena Fisher is a wellness enthusiast, certified nutritionist, and author of the popular health and well-being blog. With over a decade of experience in the field of nutrition and health coaching, Lena has dedicated her career to helping people achieve their optimal health and live their best life possible. Her passion for wellness has led her to explore various approaches to achieving overall health, including diet, exercise, and mindfulness practices. Lena's blog is a culmination of her years of research, experience, and personal journey towards finding balance and well-being. Her mission is to inspire and empower others to make positive changes in their lives and embrace a healthy lifestyle. When she's not writing or coaching clients, you can find Lena practicing yoga, hiking the trails, or experimenting with new healthy recipes in the kitchen.