By Andrea Hargraves 
Regular physical exercise is essential to maintaining overall physical and mental health and well-being. This is because giving up a sedentary lifestyle provides excellent benefits to the body, among them strengthening immunity and fat loss.
In addition, a recent study published in the scientific journal Diabetes & Metabolic Syndrome: Clinical Research & Reviews indicated that physical exercise is an important tool for strengthening immunity and improving respiratory performance for patients who have contracted Covid-19. .
Other research, published in the scientific journal Frontiers in Physiology, points to regular physical activities as an important way to maintain health. According to the study, strength exercises, like bodybuilding, release more than 600 beneficial substances for the body – which can prevent the development of serious diseases, such as diabetes, dementia and cancer.
For those who want to lose that little belly and even improve their immune system, personal trainer Gabriel Sequeira shows some exercises that can be done at home. paying off:
1 – squat
Squats are one of the most basic, complete and effective exercises out there. It mostly works the front of the thighs, but also strengthens the lower back, balances and increases calorie expenditure. Gabrielle recommends that, in order to perform the exercise, the person should spread their legs apart and move their feet parallel to the shoulder line. Next, just bend your knees, with your spine straight and your buttocks back. The ideal is to perform three sets of 12 repetitions.
2 – hip lift
The hip raise is an exercise that focuses more on the buttocks and lower back, which is why it’s perfect for those looking to strengthen and define their butt. To do this, you only need a rug or a comfortable and stable place to lie down. The pro recommends bending your knees with your heels on the floor. Keep your feet slightly apart and in line with your hips. Lift your belly up and hold for five seconds, always contracting your buttocks. Repeat the exercise three sets of 15 to 20 times.
3 – belly plate;
Belly plank is another simple activity that can be done at home. The exercise mainly works on the abdominal area. However, since it requires focus and balance, it can also hit other muscles and promote good calorie expenditure. To perform the plank, you need to lie on your stomach. Gabriele recommends keeping your forearms on the floor, in line with your shoulders. Then raise your hips, tighten your abdominal muscles, and hold this position for as long as possible.
Important: It should be noted that it is necessary to consult a physical education specialist before undertaking new activities. In addition, it is also necessary to pay attention to some aspects. “Be mindful of your posture, breathing, and rhythm of movement. If any spinal pain or discomfort arises, stop the movement immediately,” recommends Gabriele.