If you find it difficult to wear tight pants, or have been suffering from unsightly belly fat for a long time, you will realize that it is time to get serious about exercise.
Many of us aren't excited about spending hours at the gym, but recent studies show that just 15 minutes of exercise a day can effectively burn fat, improve your body's resistance, stamina, and metabolism.
Try this workout plan to get firm, toned abs quickly and permanently. You don't need any special equipment - a yoga mat will do.
Not all exercises are suitable for everyone, so you should take into account your physical condition and health. Remember that exercise is most effective when combined with a healthy diet.
1. Sit-ups
This is one of the best flat stomach exercises you can think of as it helps you burn belly fat easily.
How to do:
Lie on your back.
Bend your knees and place your feet on the mat. Keep your feet close together or slightly apart.
Place your hands behind your head. Make sure your thumbs are behind your ears and your fingers support your head. Do not interlock your fingers as this will put extra pressure on your neck.
Lift your upper body off the floor. Exhale as you lift yourself up, keeping your elbows wide. Tighten your abs as you perform the movement.
Return to starting position. Inhale as you lower.
Repeat the exercise 10 times. Do 3 sets at first. Once you get used to it, you can do 4-5 sets or more during your workout.
If you want to make the exercise a little more difficult, you can raise your legs and cross your legs.
Repeat the exercise 10 times.
2. Bend sideways
This exercise will stretch and strengthen the oblique muscles.
How to do:
Stand with your feet shoulder-width apart or wider. Raise your arms straight up over your head as you inhale.
Lower your right arm to the right side and extend your left arm overhead, exhale, bending your body to the right.
Return to the starting position with your arms overhead and inhale. Repeat the exercise on the left side. Make sure you only bend at the waist and engage your obliques.
Repeat exercise 10 times on each side. Do 3 sets.
You can also do dumbbell crunches if you want to further strengthen your obliques.
Repeat the exercise 10 times on each side.
3. Lift your legs vertically
This exercise will effectively strengthen your lower abs.
How to do:
Lie on your back with your legs straight and together. Keep your arms straight at your sides.
Raise both legs while keeping them straight.
Slowly lower your leg until it is slightly above the floor. Hold for a few seconds.
Lift your legs again. Inhale as you lower them and exhale as you lift them. If lifting your legs straight is too difficult for you, you can start by lifting your legs with your legs crossed.
Repeat exercise 10 times. Do 3 sets.
The slower you do this exercise, the harder it is. So if you want to really strengthen your lower abs, try to do the lifts as slowly as possible.
Repeat the exercise 10 times.
4. Plank
This exercise may look simple but is extremely effective in strengthening the core muscles – the abdominals, diaphragm and pelvic floor.
How to do:
Lower your forearms. Keep your shoulders directly over your elbows. Your arms should form a 90-degree angle.
Extend your legs back, lifting your knees. Keep a straight line from your heels to the top of your head and look down.
Tighten your abdominal muscles and hold the position for as long as possible.
Once you can hold the position for 60 seconds, move on to a more complex plank position.
Hold the pose for as long as possible.
5. Bridge movement
This exercise is good for the abs and also helps strengthen the glutes and thighs.
How to do:
Lie on your back with your knees bent and your feet under your knees. Place your arms at your sides.
Tighten your abs and glutes. Lift your hips to create a straight line from your knees to your shoulders.
Lower your spine back to the starting position. Inhale as you lift and exhale as you lower.
Repeat exercise 20 times. Do 3 sets.
Repeat exercise 20 times. Do 3 sets.
6. Horizontal Plank
Plank is a great exercise to tone your core muscles, boost your metabolism and improve your body's endurance.
How to do:
Lie on your side with your elbows directly under your shoulders and your top foot resting on top of your bottom foot.
Lift your hips to create a straight line from your feet to the top of your head. Don't let your hips sag.
Try to hold the pose for 60 seconds. Breathe calmly.
If you are a beginner, start by doing a side plank with your knees bent.
Try to hold the pose for 60 seconds.
7. Cobra Pose
This pose tones the abdominal muscles, strengthens the arms and shoulders, and helps improve and elevate mood.
How to do:
Lie on your stomach with your legs stretched out behind you.
Place hands under shoulders, elbows bent back.
Press your feet and thighs into the floor.
Strengthen your arms, lifting your chest off the floor as you inhale. Press your tailbone toward your pubic bone.
Press your shoulder blades into your back.
Hold the pose for 15-30 seconds. Breathe calmly.
Return to starting position as you exhale.
Hold the position for 15-30 seconds.
8. Boat Pose
Boat pose is the most difficult exercise in our workout plan, so if you are a beginner, it is better to choose simpler poses.
How to do:
Sit with your knees bent and feet flat on the floor.
Lean back slightly and lift your legs so that your shins are parallel to the floor.
Stretch your arms out in front of you at shoulder height. Hold the bend in your knees for about 30 seconds. Contract your abdominal muscles and lengthen your spine.
Place your feet back on the floor and relax for a few seconds.
Repeat the exercise, but this time keep your legs as straight as possible so your body forms a V shape. Keep your abs tight and your back straight.
Hold the pose for as long as you can. If you feel yourself losing the V shape, return to the bent knee position for a few seconds and then start again.
Hold the pose for as long as possible.
These exercises will not only help you lose belly fat but also improve your body's endurance - don't forget that these exercises should be done regularly and consistently.
Do you know any other exercises that can reduce belly fat better? Please share with us.
Bao Chau (Source: brightside.me)
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