{"id":13573,"date":"2025-08-27T07:30:00","date_gmt":"2025-08-27T10:30:00","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?p=13573"},"modified":"2025-10-08T11:05:40","modified_gmt":"2025-10-08T14:05:40","slug":"barriga-tanquinho-exercicios-para-definir-o-abdomen","status":"publish","type":"post","link":"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/barriga-tanquinho-exercicios-para-definir-o-abdomen\/","title":{"rendered":"Barriga tanquinho: 4 exerc\u00edcios para definir o abd\u00f4men\u00a0"},"content":{"rendered":"<p><iframe data-src='https:\/\/player.blogplay.com.br\/player\/3185?v=250918' style='height: 180px; min-width: 100%; border:none;' src='data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==' class='lazyload' data-load-mode='1'><\/iframe><\/p>\n\n\n\n<p>Gominhos abdominais \u00e0 mostra? Sim, \u00e9 poss\u00edvel! Embora pare\u00e7a dif\u00edcil conquistar a famosa <strong>barriga tanquinho<\/strong>, \u00e9 importante entender que a combina\u00e7\u00e3o de exerc\u00edcios f\u00edsicos com uma <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/alimentacao-saudavel-o-que-e\/\" target=\"_blank\" rel=\"noreferrer noopener\">dieta equilibrada<\/a><\/strong> pode impulsionar os resultados desejados.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/barriga-tanquinho.jpg\" alt=\"barriga tanquinho\" class=\"wp-image-13574 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/barriga-tanquinho.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/barriga-tanquinho-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/barriga-tanquinho-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Confira todas as dicas para ter uma barriga tanquinho&nbsp;<\/figcaption><\/figure><\/div>\n\n\n<p>Para auxiliar na defini\u00e7\u00e3o muscular do <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/treino-de-abdomen-5-exercicios\/\" target=\"_blank\" rel=\"noreferrer noopener\">abd\u00f4men<\/a><\/strong>, conversamos com o profissional de educa\u00e7\u00e3o f\u00edsica Henrique Santos, formado pela Universidade Adventista de S\u00e3o Paulo (UNASP), que respondeu a algumas quest\u00f5es:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"#O-que-fazer-para-deixar-a-barriga-tanquinho\">O que fazer para deixar a barriga tanquinho?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Quais-outros-fatores-ajudam-a-tonificar-o-abdomen\">Quais outros fatores ajudam a tonificar o abd\u00f4men?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#Quais-exercicios-fazer-para-ter-barriga-tanquinho\">Quais exerc\u00edcios fazer para ter barriga tanquinho?<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<p>Vamos l\u00e1?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"O-que-fazer-para-deixar-a-barriga-tanquinho\">O que fazer para deixar a barriga tanquinho?<\/h2>\n\n\n\n<p>Muitas pessoas, ao entrarem numa academia de muscula\u00e7\u00e3o, desejam ter a barriga definida, popularmente conhecida por muitos pelo termo \u201cbarriga tanquinho\u201d. O que muita gente n\u00e3o sabe \u00e9 que essa defini\u00e7\u00e3o muscular est\u00e1 relacionada \u00e0 baixa porcentagem de gordura localizada.<\/p>\n\n\n\n<p>\u201cQuando falamos da t\u00e3o sonhada barriga tanquinho, estamos nos referindo \u00e0 musculatura abdominal, respons\u00e1vel, juntamente com os m\u00fasculos das costas, pela estabiliza\u00e7\u00e3o do corpo ou do core.\u201d Sendo assim, ao incluir uma s\u00e9rie de exerc\u00edcios abdominais e aer\u00f3bicos, \u00e9 poss\u00edvel deixar os m\u00fasculos mais vis\u00edveis e, consequentemente, marcados.<\/p>\n\n\n\n<p>Sem falar que, naturalmente, todas as pessoas possuem \u201cgominhos\u201d, mas eles ficam escondidos. Al\u00e9m disso, a quantidade varia de uma pessoa para outra, considerando a estrutura anat\u00f4mica do corpo.&nbsp;<\/p>\n\n\n\n<p>Uma curiosidade: antigamente, esse resultado era mais buscado pelo p\u00fablico masculino, sendo que, de alguns anos para c\u00e1, o p\u00fablico feminino tamb\u00e9m vem tentando alcan\u00e7ar essa apar\u00eancia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-outros-fatores-ajudam-a-tonificar-o-abdomen\">Quais outros fatores ajudam a tonificar o abd\u00f4men?<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/abdomen.jpg\" alt=\"abd\u00f4men definido\" class=\"wp-image-13575 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/abdomen.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/abdomen-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/abdomen-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Al\u00e9m da rotina de treino, \u00e9 importante adotar h\u00e1bitos saud\u00e1veis<\/figcaption><\/figure><\/div>\n\n\n<p>Santos comenta que, al\u00e9m de desenvolver toda a musculatura com exerc\u00edcios espec\u00edficos, \u00e9 importante se atentar \u00e0 alimenta\u00e7\u00e3o para resultados mais r\u00e1pidos e duradouros. \u201c\u00c9 preciso combinar um cronograma de alimenta\u00e7\u00e3o balanceada, juntamente com a realiza\u00e7\u00e3o de atividades aer\u00f3bicas, que ajudar\u00e3o a reduzir a gordura abdominal\u201d, explica.\u00a0<\/p>\n\n\n\n<p>A alimenta\u00e7\u00e3o \u00e9 muito importante, n\u00e3o s\u00f3 para quem deseja ter a barriga tanquinho, mas tamb\u00e9m para auxiliar no processo de emagrecimento e, inclusive, no ganho de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/11-alimentos-que-ajudam-a-ganhar-massa-muscular\/\" target=\"_blank\" rel=\"noreferrer noopener\">massa muscular<\/a><\/strong>.&nbsp;<\/p>\n\n\n\n<p>Outro problema que atrapalha na defini\u00e7\u00e3o do abd\u00f4men \u00e9 o consumo excessivo de a\u00e7\u00facar nas refei\u00e7\u00f5es, uma vez que contribui para o aumento da gordura visceral, dificultando a perda de peso. O mesmo vale para os <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/alimentacao\/alimentos-ultraprocessados-por-que-evitar\/\" target=\"_blank\" rel=\"noreferrer noopener\">alimentos ultraprocessados<\/a><\/strong> (ou seja, aqueles ricos em aditivos qu\u00edmicos que alteram o sabor, a textura e o tempo de conserva\u00e7\u00e3o), que, quando consumidos com frequ\u00eancia, aumentam a gordura localizada.<\/p>\n\n\n\n<p>Por isso, o segredo est\u00e1 em entrar em contato com um <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/para-academias\/nutricionista-na-academia\/\" target=\"_blank\" rel=\"noreferrer noopener\">nutricionista<\/a><\/strong>, que entender\u00e1 quais s\u00e3o os seus h\u00e1bitos alimentares e, a partir disso, montar\u00e1 um card\u00e1pio balanceado e personalizado, contendo todos os nutrientes necess\u00e1rios.&nbsp;<\/p>\n\n\n\n<p>Contudo, al\u00e9m dos exerc\u00edcios f\u00edsicos e da alimenta\u00e7\u00e3o, outros fatores tamb\u00e9m podem ajudar, como, por exemplo, ter uma boa hidrata\u00e7\u00e3o ao longo do dia e uma <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/bem-estar\/dicas-para-dormir-bem-e-melhorar-bem-estar\/\" target=\"_blank\" rel=\"noreferrer noopener\">boa noite de sono<\/a><\/strong>, combinado?&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"Quais-exercicios-fazer-para-ter-barriga-tanquinho\">Quais exerc\u00edcios fazer para ter barriga tanquinho?<\/h2>\n\n\n\n<p>Incluir exerc\u00edcios localizados para o abd\u00f4men \u00e9 uma \u00f3tima maneira de fortalecer os m\u00fasculos abdominais e promover a defini\u00e7\u00e3o. Pensando nisso, Santos listou alguns exerc\u00edcios para voc\u00ea incluir no seu treino. Confira passo a passo para coloc\u00e1-los em pr\u00e1tica:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Prancha abdominal&nbsp;<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/Prancha-abdominal.jpg\" alt=\"Prancha abdominal\" class=\"wp-image-13576 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/Prancha-abdominal.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/Prancha-abdominal-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/Prancha-abdominal-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">A prancha abdominal \u00e9 um \u00f3timo exerc\u00edcio para quem deseja fortalecer o abd\u00f4men<\/figcaption><\/figure><\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Em cima de um tapete, deite-se de barriga para baixo;<\/li>\n\n\n\n<li>Em seguida, coloque os antebra\u00e7os posicionados no ch\u00e3o, deixando um espa\u00e7amento da largura dos ombros;<\/li>\n\n\n\n<li>Depois, coloque as pontas dos p\u00e9s no ch\u00e3o, seguindo a recomenda\u00e7\u00e3o anterior;<\/li>\n\n\n\n<li>Deixe a cabe\u00e7a alinhada com o olhar para baixo;<\/li>\n\n\n\n<li>Certifique-se de que o corpo est\u00e1 alinhado e suba o quadril;<\/li>\n\n\n\n<li>Mantenha o abd\u00f4men contra\u00eddo, deixando o umbigo para dentro;<\/li>\n\n\n\n<li>Ap\u00f3s alguns segundos, retorne \u00e0 posi\u00e7\u00e3o inicial, descanse e repita o movimento.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Abdominal obl\u00edquo<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Em cima de um tapete, deite-se com as costas para o ch\u00e3o;<\/li>\n\n\n\n<li>Em seguida, mantenha os joelhos dobrados e os p\u00e9s apoiados no ch\u00e3o, mantendo-os afastados na largura dos ombros;<\/li>\n\n\n\n<li>Coloque a m\u00e3o esquerda na nuca ou atr\u00e1s da cabe\u00e7a;<\/li>\n\n\n\n<li>Com a for\u00e7a do abd\u00f4men, suba o corpo na dire\u00e7\u00e3o diagonal, levando o cotovelo at\u00e9 a perna direita;<\/li>\n\n\n\n<li>Retorne \u00e0 posi\u00e7\u00e3o inicial e fa\u00e7a o mesmo movimento do outro lado, com o bra\u00e7o esquerdo.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Abdominal tradicional&nbsp;<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"614\" height=\"412\" data-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/Abdominal-tradicional.jpg\" alt=\"Abdominal tradicional\u00a0\" class=\"wp-image-13577 lazyload\" data-srcset=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/Abdominal-tradicional.jpg 614w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/Abdominal-tradicional-300x201.jpg 300w, https:\/\/totalpass.com\/wp-content\/uploads\/2025\/08\/Abdominal-tradicional-150x101.jpg 150w\" data-sizes=\"(max-width: 614px) 100vw, 614px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 614px; --smush-placeholder-aspect-ratio: 614\/412;\" \/><figcaption class=\"wp-element-caption\">Aprenda a fazer o abdominal tradicional&nbsp;<\/figcaption><\/figure><\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Em cima de um tapete, deite-se de costas para o ch\u00e3o, mantendo os joelhos flexionados e os p\u00e9s bem posicionados;<\/li>\n\n\n\n<li>Depois, apoie suas m\u00e3os na parte de tr\u00e1s da cabe\u00e7a, sem for\u00e7a para a frente;<\/li>\n\n\n\n<li>Suba devagar o corpo, sentindo o abd\u00f4men;<\/li>\n\n\n\n<li>Durante a subida, lembre-se de contrair o abd\u00f4men e controlar a respira\u00e7\u00e3o;<\/li>\n\n\n\n<li>Retorne \u00e0 posi\u00e7\u00e3o inicial e repita o movimento.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Abdominal infra<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Em cima de um colchonete, deite-se de costas nele, mantendo a barriga para cima;<\/li>\n\n\n\n<li>Depois, deixe as palmas das m\u00e3os ao lado do corpo. Se preferir, pode deix\u00e1-las embaixo da lombar;<\/li>\n\n\n\n<li>Controlando a respira\u00e7\u00e3o, suba as pernas para cima, deixando os p\u00e9s apontados para o alto;<\/li>\n\n\n\n<li>Ao mesmo tempo, suba o corpo em dire\u00e7\u00e3o \u00e0 perna;&nbsp;<\/li>\n\n\n\n<li>Retorne \u00e0 posi\u00e7\u00e3o inicial e fa\u00e7a o movimento novamente.<\/li>\n<\/ul>\n\n\n\n<p>Al\u00e9m desses exerc\u00edcios, ele tamb\u00e9m recomenda a pr\u00e1tica de <strong><a href=\"https:\/\/totalpass.com\/br\/blog\/atividade-fisica\/corrida-de-rua-conheca-os-beneficios\/\" target=\"_blank\" rel=\"noreferrer noopener\">corrida<\/a><\/strong>, pedalada e\/ou outros aer\u00f3bicos para potencializar a queima de gordura.&nbsp;<\/p>\n\n\n\n<p>Gostou dessas dicas? Coloque-as em pr\u00e1tica para ter bons resultados quanto antes!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gominhos abdominais \u00e0 mostra? Sim, \u00e9 poss\u00edvel! Embora pare\u00e7a dif\u00edcil conquistar a famosa barriga tanquinho, \u00e9 importante entender que a combina\u00e7\u00e3o de exerc\u00edcios f\u00edsicos com uma dieta equilibrada pode impulsionar os resultados desejados. Para auxiliar na defini\u00e7\u00e3o muscular do abd\u00f4men, conversamos com o profissional de educa\u00e7\u00e3o f\u00edsica Henrique Santos, formado pela Universidade Adventista de S\u00e3o [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":13574,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[20],"tags":[1075,2745,3198,3199,3197,333,1912,1072],"class_list":["post-13573","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-atividade-fisica","tag-abdomen","tag-abdominal-infra","tag-abdominal-obliquo","tag-abdominal-tradicional","tag-barriga-tanquinho","tag-exercicios","tag-prancha-abdominal","tag-treino-de-abdomen"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Barriga tanquinho: 4 exerc\u00edcios para definir o abd\u00f4men | TotalPass<\/title>\n<meta name=\"description\" content=\"Quer ter barriga tanquinho? 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