como fazer para perder a pochete da barriga Como perder a "pochete": 8 exercícios que miram na parte baixa da

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Are you tired of constantly worrying about your belly fat? Well, fret no more! We have curated a list of 10 exercises that are guaranteed to help you shed that stubborn belly fat in just 12 minutes. Yes, you read that right - 12 minutes is all it takes to transform your belly and regain your confidence!

Exercise 1: Crunches

CrunchesCrunches are a classic ab exercise that targets the rectus abdominis muscles, also known as the “six-pack” muscles. Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and lift your upper body off the ground, engaging your core. Repeat for 12 reps.

Exercise 2: Planks

PlanksPlanks are a fantastic exercise for strengthening your core muscles, including your abs. Start in a push-up position, resting on your forearms instead of your hands. Keep your body in a straight line from head to toe, engaging your core. Hold this position for 30 seconds and gradually increase the time as you get stronger.

Now, these two exercises are just the tip of the iceberg. Check out the rest of our incredible workout routine detailed below:

Exercise 3: Russian Twists

Russian TwistsRussian twists are a great exercise for targeting your oblique muscles. Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the ground. Keeping your core engaged, twist your torso to one side, touching your hands to the floor. Repeat on the other side. Aim for 12 twists on each side.

Exercise 4: Mountain Climbers

Mountain ClimbersMountain climbers are a high-intensity exercise that engages your entire core. Start in a plank position, then alternate bringing your knees towards your chest in a running motion. Keep your core tight and maintain a steady pace. Aim for 30 seconds of mountain climbers.

Exercise 5: Bicycle Crunches

Bicycle CrunchesBicycle crunches target both your upper and lower abs. Lie on your back with your hands behind your head. Lift your upper body off the ground, bringing your left elbow towards your right knee while extending your left leg straight. Repeat on the other side. Aim for 12 bicycle crunches per side.

Exercise 6: Leg Raises

Leg RaisesLeg raises primarily target your lower abs. Lie flat on your back with your hands under your glutes for support. Lift your legs off the ground, keeping them straight. Slowly lower them back down without touching the ground and repeat. Aim for 12 leg raises.

Exercise 7: Reverse Crunches

Reverse CrunchesReverse crunches focus on your lower abs and are highly effective. Lie on your back with your knees bent and feet off the ground. Pull your knees towards your chest while lifting your hips off the ground. Slowly lower your hips and repeat. Aim for 12 reverse crunches.

Exercise 8: Standing Side Crunches

Standing Side CrunchesStanding side crunches target your oblique muscles. Stand with your feet shoulder-width apart and hands behind your head. Bend towards one side, focusing on contracting your oblique muscles. Return to the starting position and repeat on the other side. Aim for 12 reps per side.

Exercise 9: Russian Lunges

Russian LungesRussian lunges are an excellent exercise for engaging your core and working your legs simultaneously. Stand with your feet hip-width apart and hands clasped in front of your chest. Step one foot back into a lunge, then twist your torso towards the front leg. Return to the starting position and repeat on the other side. Aim for 12 lunges per side.

Exercise 10: Single-Leg Stretch

Single-Leg StretchThe single-leg stretch targets your abs and helps improve flexibility. Lie on your back with your knees bent and feet off the ground. Lift one leg towards your chest while extending the other leg straight. Hold your ankle or calf with both hands and switch legs. Aim for 12 reps per side.

Now that you have a complete arsenal of exercises to target your belly fat, it’s time to get started! Remember, consistency is key. Dedicate just 12 minutes of your day to this workout routine, and you’ll be amazed at the results. Say goodbye to belly fat and hello to a toned, confident you!

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