Many people still think that to reduce belly fat, you only need to focus on doing abdominal exercises. This is not entirely true. For the best results, you need to combine it with cardiovascular and full-body exercises.
Let's take a look at the belly fat reduction movements that are highly appreciated for their effectiveness today. Alternate them with other exercises, surely after a period of hard work, your body will have amazing changes.
Crunches
Simple and effective sit-ups to slim your waist
This is a popular and easy abdominal exercise. When it comes to abdominal exercises, crunches are indispensable.
The movements look simple, but if not done correctly, they will reduce their effectiveness. Some notes when practicing crunches:
- Lie on a flat surface, with your back and buttocks pressed down. If you let your back arch up, it will cause back pain and make it difficult for you to do many sit-ups.
- Tighten your abdominal muscles to lift your upper body up.
- Should repeat 3-4 sets, each set from 10-15 times.
Twist crunches
This is also a popular abdominal exercise.
Cross crunches will affect the intercostal muscles. Practicing this movement regularly will help women have an hourglass waist.
Twist crunches exercise guide
- Lie on the floor with your hands behind your head and your feet on the floor.
- Lift your upper body up, at the same time move your right shoulder to the left, keeping the other shoulder on the floor. Do the same movement on the other side.
Side crunch
Use your abs to lift yourself up, you will feel the difference when using shoulder strength.
Similar to twist crunches, but a little more challenging because you have to tilt and lift the leg on the same side as your shoulder. To get the most out of this move, you have to engage your core to lift your body, rather than using your shoulders or legs.
You may not need to do it fast, instead practicing slowly but accurately will be much better.
Reverse crunches
Many women have headaches because of their large lower abdomen, so don't skip this exercise.
This movement is very good for toning the lower abdomen. The movement looks simple but is "powerful", maintain it for a while and feel the difference in your body.
Reverse crunches exercise guide
- Lie on your back on the floor, hands under your hips
- Lift your legs and hips up high
- When lowering, tighten your stomach and lower your legs as slowly as possible.
Bicycle exercise
The upper abs, lower abs and intercostal muscles all work when performing this move.
One advantage of belly fat reduction exercises is that they can be done anywhere, at any time of the day. Bicycle exercise simulates the cycling motion but in a lying position on the floor.
Remember, move your legs slowly and tighten your abs for maximum fat loss. Do 10 – 15 pedal strokes and repeat 3 to 5 times.
Plank
A simple, popular but extremely effective move that should not be missed.
Plank is probably very familiar to those who like to exercise. Up to now, plank is considered a simple but effective exercise for the whole body. All muscle groups in the body must be active when performing plank.
No matter how busy you are, try to do plank every day.
Trang Anh
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