7 exercises to dissolve belly fat Roll the belly to get fit, can be done in 15 minutes.

A belly full of fat would be something no one wants to own. Because it makes it look fat and also makes it lose confidence so much that you have to find a big clothes to wear to camouflage this coconut belly. Who feels like this? Do not be discouraged. Today we have a way to reduce the belly that takes just 15 minutes a day to cause the belly to collapse. Plus, exercise poses are not as difficult as you think.

1. Russian Twist

Let’s start with exercises that focus on exercising the lateral abdominal muscles. And lower abdominal muscles At the same time, it can help burn fat in those areas as well.

How to train

1. Begin with a sitting position with both knees bent and feet close together and lift your feet off the floor moderately.
2. Extend both arms straight forward. Interlocking hands slightly above the knees.
3.Twist the waist to the left with hands while both legs are still in the same shape. Then twist the waist back to the right until the end.
4. Do switch back and forth 10-15 times for a total of 3 sets.

2.Bicycle Crunch

This is a abdominal exercise that can lift fat on both the upper and lower abdomen. It also helps to exercise the abdominal muscles on the sides. And abdominal muscles inside With the training of the muscles in the front of the thigh as well.

How to train

1. Lie on your back on the floor. Coordinate both hands behind the occiput. Lift your heels off the floor about 1 step and strain your abdomen.
2. Twist so that your right elbow touches the left knee. While twisting, lift the left knee as well Hold the position for 1-2 seconds.
3.Loosen the alternating position by raising the left knee and touching the right knee. Repeat 10-15 times for 3 sets.

3. Side Plank

The sides of the abdomen are also required to exercise. This pose focuses on the lateral abdominal muscles. It also helps train all muscles in the body at the same time.

How to train

1. Begin by lying on your side, legs close to the right arm attached to the body. Lift your left elbow off the floor while lifting your hip off the floor.
2. Right hand, foot, waist contract, neck, body and head in the same plane
3.Hold for 30 seconds and loosen the pose, then start over by switching to the other side.

4. Elbow Plank

The plank on the elbows is similar to the normal plank. But there will be balance on the toes and elbows. By this position can train the strength of all parts of the abdominal muscles. It also helps to exercise all the major muscles in the body in the body. It’s an exercise that burns fat all over the body.

How to train

1. Begin with an inverted position, legs close to both feet touching the ground.
2. Set both elbows up and slowly lean back up while raising the hips. Contract your abdomen, hips and thighs so that your torso is parallel to the floor.
3. Hold the position for 30 seconds and loosen.

5. V-Ups

It’s a more challenging sit-up pose than a regular sit-up. Because you have to straighten your legs and lift your legs too While a normal sit-up will bend your knees and place your feet on the floor. Makes this posture work well with the lower abdominal muscles, the most anyone who has a lower belly until the pants are worn and the edge of the pants This pose helps to break down fat as well.

How to train

1. Lie down on the floor, legs close, arms raised over your head.
2. Lift up with arms raised. While raising both legs Keep the torso in a V shape and arms and legs parallel to the floor.
3. Repeat 10-15 times for a total of 3 sets.

6. Reverse Crunch Tha

This exercise works well on the abdominal muscles. And the muscles in the back at the same time, if you can lift the body higher, it will train the muscles in the back more.

How to train

1. Lie on the floor, clasp both hands on the back of your head. Raise your knees perpendicular to the floor.
2. Pull your knees towards your torso while pushing your head upwards with your hands until you feel the tension on the neck.
3. Loosen the starting position again 10-15 times for a total of 3 sets.

7.Bird-Dog port

Finally, with these exercises that help work out many muscles in the body who want to get fit on their abs and butt This pose can help break down fat and get both of these muscles at the same time.

How to train

1. Kneeling on the ground. Place your hands on the floor with both hands about shoulder-width apart.
2. Tense your abdomen. Lift your left arm and extend it forward so that your left arm is parallel to the floor. At the same time lift the right leg, stretching backward until parallel to the floor.
3. Hold for about 5 seconds and then loosen the posture.
4. Do alternately on both sides 5 times each side, for a total of 3 sets.

Having a flat, fit and firm belly is not an exercise alone. But need to take care of eating together as well Because if you keep exercising But still eat a lot and do not give up No matter how hard you exercise, you will definitely never reach your destination.

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