This Afro-Brazilian martial art was created in the form of a dance, in an effort to disguise its martial art application. Capoeira is performed to music, and features acrobatic moves that secretly double as defensive and offensive moves. These Brazilian ab exercises are designed to target every muscle in your core to achieve a flat, toned belly.
| Capoeira has evolved from a ritual dance to a popular martial art and fitness regimen. |
Ginga
Sink into a stance with your left knee bent and your right leg extended. Bring your right forearm up in front of your face just below eye level. Switch arms and legs to perform the ginga on the other side. Continuously flow side to side while practicing this exercise to the rhythm of music. The ginga gives you a cardiovascular workout, strengthens your legs and improves your co-ordination.
Aú
This is also called a cartwheel. Place your right hand on the floor. Tilt your head down to your right side as you lift your left foot off the floor. Place your left hand on the floor as you bring your right foot off the floor. Bring both legs up over your body and set them down on the opposite side. Return to the ginga following the aú normal. This capoeira technique strengthens your upper body and improves your agility.
Esquiva
To perform the esquiva while doing the ginga, bend your torso over your front leg. Execute this move without touching your hands to the floor. Keep one arm up in front of your face as a protective measure. By bending at your waist, your core muscles get a workout. The esquiva also increases the burden on your leg muscles.
Negativa
The negativa is used to negate an attack by going low to the ground on one’s side, with the leg closest to the ground tucked to the chest, the other extended, supporting one’s body weight with the hand, with the upper arm in a location to protect the face. Negativa can also be performed in a lower stance with the stomach parallel to the ground. The negativa is also used as a sweep
Mariposa
The mariposa is rather a Butterfly twist. It is commonly seen as a complete 360 spin of the body while it is horizontal in the air. Stand square. Do a 180 Turn with your right leg. After that pivot on your right leg and do another 180 turn with your left leg. When you are doing this you will want to come close to the ground and push yourself back up. This will give you enough height to start your spin. As you go into your spin pull in with your right arm to give you the needed momentum.
Bênção Kick
Begin lying on your back. Bend your knees and place your feet on the floor, bringing your arms to your chest. Inhale deeply as you perform a sit-up, drawing your left knee into your chest. Keep your foot flexed and your hands up, as shown. Fully engage your core by contracting your abdominal muscles as you push your left leg out (leading with your heel) and sweep your right arm across your chest to block. Your left arm extends left, “protecting” you from the left. Return to starting position. Alternate eight on each side for 16 reps.
More Belly Exercises
Dumbbells Twist
This Brazilian ab exercise targets your obliques, rectus abdominis and transversus abdominis muscles. Lie face up on a mat. Grab two light weight dumbbells and hold in each hand with arms bent in a 90-degree angle. Bring your knees up and bend your legs so that they form a 90-degree angle. Starting with your right hand, lift up as if doing a crunch and extend your right arm across the left side of your body toward the outside of your left leg. Release back to start and alternate with the left hand. Perform two to three sets of 20 reps.
Get ready to brazi-lify your abs.