How to lose belly fat with core exercises


Sheathing: what is it for?

The principle: make an abdominal sheath all around the spine. For this, it is necessary to strengthen the muscles responsible directly or indirectly for its protection. Pyramidal, rectus abdominis, obliques, deltoids or even trapezius muscles, all of which must be targeted to obtain a firm and flat stomach.

Sheathing is perfect for firming up but also for trying to lose belly, since it acts directly on the transverse muscle of the abdomen which will hold the organs so that they do not push forward from the belly. Who says sheathing therefore says “necessarily” reduction of the circumference of the abdomen. Provided, of course, that you follow a serious diet.

The ventral cladding

Ventral sheathing consists of lying facing the ground, legs stretched and arms bent, so as to be supported only on the forearms. It is a question of contracting the abdominals and the glutes as much as possible in order to support the weight of the body on the forearms and the tips of the feet. Hold the position for a minute and repeat the movement on 5 sets with one minute recoveries. You must feel that the exercise solicits the transverse of the abdomen.

The position of the ventral cladding.  (Sony Dsc/L'Equipe)

The position of the ventral cladding. (Sony Dsc/L’Equipe)

For further : raise one leg, then the other, to intensify the strengthening. Hold the position for a minute for each leg. Repeat the movement on 5 sets with one minute recoveries.

To go even further: raise the right arm and the left leg at the same time. Do the same with the left arm and the right leg. Hold the position for a minute for each exercise. Repeat the movement on 5 sets with one-minute recoveries for each exercise.

The back sheath

For the dorsal sheath, you lie on your back, legs bent, feet on the ground and arms along the body. Raise the pelvis and hold the position. Warning: the whole point is not to last as long as possible but toperform the correct movement in one minute. Do not hesitate to ask for advice in the gyms.



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