The abdominal exercises below will help effectively train the core, both helping to reduce fat and strengthening the abdominal muscles to perform daily activities.

  1. Pilates pelvic tilt

How to do:

– Lie down on the mat, hands placed along the body, knees bent, feet on the mat.

– Inhale to stretch the abdominal muscles, then exhale to push the pelvis forward, so that the lower back presses on the mat, the abdominal muscles contract.

– Repeat 10 times.

  1. Abs Pilates

How to do:

– Put yourself in a pelvic tilt position as in exercise 1. From this position, place your hands behind your head.

– Exhale, roll, lifting your head, neck and chest, as if you were holding an egg with your chin and chest and you don’t want to break it.

Then gently lower your chest, neck, and head down.

– Repeat 10 times.

  1. Kick

How to do:

Lie on the mat with your legs raised, knees and hips bent at 90 degrees (table top position).

Tighten your abs, lower your right leg to touch your toes on the mat.

– Raise the right leg to the starting position, then switch sides and repeat with the left leg.

– Repeat 20 times for both legs.

  1. Double press the toes

How to do:

– Put yourself in the same initial position as the Toe tap exercise, but this time bring the knees together so that the inner thighs are affected.

– Tighten the abs, legs, simultaneously lower both toes on the mat, knees still bent at 90 degrees.

– Then come back to the middle.

– Repeat 10 times.