Personal trainer teaches 6 exercises to define your abs without leaving home
Having defined abs isn't just a matter of aesthetics . A strong core—the region that includes the abdominal muscles—is essential for stability, posture, balance, and overall physical performance. But is it possible to define your abs at home?
Physical educator Luiz Fernando Lukas emphasizes that it is entirely possible to define your abs at home, both with specific training for the region and with exercises for the entire body.
"The famous sit-ups, planks, overhead presses, lower presses, bicycle presses, etc., will strengthen and shape your muscles. Exercises like squats, push-ups, and jumping jacks will increase calorie expenditure and accelerate the fat-burning process," he explains.
According to the professional, simple abdominal exercises are very efficient for strengthening and defining the abdomen:
- Plank: Hold your body straight, with your elbows on the floor. This exercise works your entire core.
- Side plank: Hold your body sideways with only one elbow on the ground. This primarily isolates the obliques.
- Bicycle: alternating elbow with opposite knee.
- Lower abdominal: with leg raises. Good for the lower abdomen.
- Abdominal supra (traditional): works the rectus abdominis
- Jackknife : simultaneous elevation of legs and trunk.
“For each person and goal, it is possible to build a specific program, but in general it is possible to put together a circuit where we perform 40 seconds of each abdominal exercise mentioned above ,” he comments.
Well-being is fundamental to a full and satisfying life
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It covers physical, mental and social aspects
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Make smart dietary substitutions to eat healthier
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Practicing physical activity is essential
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It allows people to live more balanced, healthy and happy lives.
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Well-being contributes to disease prevention and improves sleep quality
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People with emotional well-being tend to develop more satisfying interpersonal relationships
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A healthy, nutrient-rich, balanced diet provides the body with the elements it needs to function properly.
Getty ImagesLuiz also suggests a 15-second rest between sets. Do this block four times. Doing it three or four times a week is enough to see results.
Dry the abdomenThe professional also points out that, although exercise helps define abdominal muscles, it's important to maintain a calorie deficit. "If there's no calorie deficit—that is, if you burn more calories than you consume—the layer of fat will continue to hide your abdominal muscles. A diet rich in protein and fiber, along with a low intake of ultra-processed foods, is essential."
"Exercise will strengthen and shape the muscles we all have in our stomach area, but we need to get rid of what's in front of these muscles: abdominal fat. Definition appears when body fat is reduced and the abdominal muscles are already engaged," he adds.
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