How to reduce the lower abdomen The belly reduction posture that men want to have a firm belly!
We believe that many people who want to get a beautiful belly already know that they need to diet along with abdominal exercises. But the upper abdomen. Reduce is not very difficult. But this lower abdomen The problem is quite heavy. Even those people who have a thin body can still have this part of their abdomen. So we have to find a way to get rid of it. Beginning with training exercises to reduce the lower abdomen according to the following positions
1. Hanging Les Rise
Begin by holding the bar with the width of your hands at a moderate distance from each other, then slowly raise both knees. Keep your knees perpendicular to a 90-degree angle, tightening your abdomen. Then hold it for 1-2 seconds before lowering the leg back into the starting position, count it as 1 time, do 12-15 reps per set for a total of 4 sets.
2. Land Mine
First, hold the barbell up to one side. With the other end locked against the wall or steel plate To keep the bar from moving as you swing around. Later, lift the barbell on the side that you were holding above your head. Finished and turn to the left Then switch to the right slowly, do 10 times per set (left, right, count 1), total 4 sets.
Set up a prepared position by lying down on the floor. Raise both knees. By holding a steel plate or dumbbell with both hands stretched forward taut Finished and lifted himself up Hold your stomach for 1-2 seconds and then slowly lie down to the starting position, doing slowly to focus on your abdomen, do 15 reps per 4 sets.
4.Swiss Ball Plank
Begin, put your elbows on the exercise ball. Then you can do a plank pose and try to tighten your abdomen. Including keeping the body straight from head to toe Hold for 30 seconds.
5. Reverse Crunch
Set up a prep position by lying down on an exercise mat. Raise your knees a little. Then put both hands behind the hips When ready, stretch both legs forward. (Don’t let your legs touch the ground) then pull your legs back and then slowly kick back upward, trying to focus on your abs count 1 time, doing a total of 10 times for a total of 4 sets.
6.TRX Prone Pikes
First, place both feet on the TRX rope while both hands support yourself on the floor. (Posing like a plank), then slowly raise your hips as high as you can. And then return to the starting position, counted as 1 time, do a total of 10 times per set, total 4 sets
Any young man who wants to get rid of excess fat in the lower abdomen Let’s go back and practice all these poses. And do not forget to control food as well I certify that the belly is fit and firm, definitely not going anywhere!