The abdomen is an area where fat accumulates easily, but is also the most difficult to lose.
Reverse Crunch
Main muscle group affected: Lower abdomen
Photo: Pinfit
Doing:
Lie on your back with your back against the floor, legs straight, arms stretched out along your body, palms flat on the floor.
Move your thighs up perpendicular to the ground, your elbows parallel to the floor, your legs always close together.
Inhale, curl your pelvis and lift your hips off the ground to lift your legs pointing your toes toward the ceiling.
Hold that position for 1 second and return your legs to the starting position while exhaling.
Repeat the exercise 10 to 15 times for each exercise round
Benefits: This exercise requires the abdominal muscles to work at full capacity, thereby firming and reducing belly fat quickly and effectively.
Scissors Exercise
Main muscle groups affected: Lower abdomen, buttocks and thighs
Photo: Salvage Mind
Doing:
Lie on your back with your back flat on the floor, legs straight, hands under your buttocks to avoid back pain.
Raise your legs about 30cm off the ground, tighten your abdominal muscles.
Start moving your legs across each other.
Perform the movement continuously for 30 seconds, then rest for 10 seconds and continue doing this 3 to 5 times.
Benefit: when the legs move, the abdomen also works strongly.
Elbow to Knee Crunch
Main muscle groups affected: Upper abdomen, lower abdomen
Photo: Fitnessada
Doing:
You lie on your back with your back against the floor.
Start using your abdominal muscles to lift your upper body and lift each leg so that one elbow touches the knee of the other leg.
Perform exercises to reduce belly fat alternating sides continuously for 30 seconds, then rest for 10 seconds and repeat 3 to 5 rounds like that.
Benefits: in this exercise, when you do a bend, your abdominal muscles are stimulated to work.
The secret to being healthy and beautiful
The secret to healthy belly fat loss from a daily diet
Diagonal Plank (Plank pose)
Muscle groups affected: Abdomen, thighs, shoulders
Photo: gymbuddynow
Plank exercise groups are very effective on the muscles, warming up and burning belly fat quickly, increasing the body’s endurance and physical strength.
Doing:
Lie on your stomach, then raise your arms perpendicular to your shoulders.
Keep your head and back of your legs in line, eyes looking forward.
Inhale, lift one arm and the other off the floor.
Perform the exercise to reduce belly fat on each side for 30 seconds each time and repeat 3 to 5 times.
Benefits: This exercise requires rhythmic coordination between arms and legs.
Russian Twist
Muscle groups affected: upper abdomen and both sides of the waist
Photo: Fitness and Health
Doing:
Sit and place your feet at a right angle.
Start turning your body side to side.
Perform the above movement 20 times (an even number on both sides).
Benefits: This exercise looks quite simple and has the effect of improving back flexibility and firming abdominal muscles.
Cross Body Mountain Climber
Muscle groups affected: Lower abdomen, shoulders
Photo: YaadHustleTV
Doing:
Rest your arms perpendicular to the floor and place your head, back, and legs in a straight line.
Fix the arm.
The movement should be done as quickly as you are trying to climb over a mountain for better results.
Perform continuously for 30 seconds, rest for 10 seconds and `run` again for 3 to 5 rounds.
Benefits: This exercise simulates the cycling position.