12 exercise moves to reduce belly fat

A flat belly and a fit and firm would be the dream of many people. Because that’s a sign of getting in shape. But still quite a few people who have to endure on their tummy, leaky belly that slips out of the edge of their pants. Whether to lose weight Or exercising The belly hasn’t disappeared yet. Let’s take a look again to see if the abs exercise you are doing is a correct exercise or not. If not, then Let’s try to exercise with these 12 moves better. Both help to fit the stomach Breaks down disruptive fats and builds a lot of strength

1. Standing Oblique Twist

Let’s start with simple exercises that work well on the abdomen quite a bit. That is the waist rotation position. Although this pose does not seem like much But if doing it every day, it can help reduce belly fat as well.

How to train

1. Stand facing straight. Spread your legs the width of your shoulders. Spread the arms sideways If there is a long stick or club Can be used
2. Twist the waist to the left and to the right with the legs in the same position.
3. Repeat 10 to 15 times for 3 sets.

2.Leg Raise

Not only does this pose help to burn fat around the abdomen to go away. But can also help strengthen the muscles of various parts of the body

How to train

1. Lie on your back on the floor, legs close to your arms and place on your torso.
2. Lift your hips slightly and place both hands under your hips and place your hips on your hands.
3.Gently raise both legs at the same time, keeping them together and straight, keeping your back and head on the ground.
4. Hold the position for 10-20 seconds and relax.

3. Scissors style kick.

This is another posture that strengthens the muscles of the lower abdomen. And during the burning of the accumulated fat that the belly can be lost Called to do 2 good results.

How to train

1. Lie on your back on the floor, arms attached to your body bent, knees perpendicular to the floor.
2. Lift your hips slightly and insert your hands under them. Raise both legs parallel to the floor.
3. Slowly kick your legs up and down alternately. Or kick legs crossed
4. Repeat 10-15 times for a total of 3 sets.

4. Push Throughs

This exercise may sound like stabbing an eel. But in a horizontal manner Which in addition to helping reduce fat that has accumulated around the abdomen It also helps strengthen the abdominal muscles, all parts of it anyway.

How to train

1. Lie on your back on the floor. Slightly spread legs Raise your knees perpendicular to the floor, head up, clasp your hands between your legs.
2. Push the upper body up as much as possible with the hips and feet still on the floor. Contract your abdomen a little to make it easier to lift.
3. Repeat 10-15 times for a total of 3 sets.

5. Roll Up (Roll Up)

This pose can be difficult for people with a lot of belly, as it may take a lot of strength to get up. But the results were worth it.

How to train

1.Lie on your back on the floor, legs close together, extend your arms over your head so that both arms are attached to your ears.
2. Gently lift the upper body without assistance and both legs remain on the floor. Until the upper body is perpendicular to the ground Then return to the original position
3. Repeat 10-15 times for a total of 3 sets.

6. Hip Lift

Although it is an exercise that uses the hips as the main But it is a great exercise that helps manage the abdominal area. Including strengthening the leg muscles Can be trained in many parts at the same time

How to train

1. Lie on your back on the floor. Keep your arms slightly away from your body.
2. Raise the legs perpendicular to the floor. Try to keep both legs close to each other.
3. Gently lift your hips up and down. By keeping the legs straight Upper torso and arms to the ground
4. Repeat 10-15 times for a total of 3 sets.

7. Master Touch (Toe Touch)

Here comes one more brutal posture for exercising your body to reduce belly. But get effective results Because this position will help burn heavy fat on the abdomen. And exercise both upper and lower abdominal muscles in the body

How to train

1. Lie on your back, legs close together, stretch your arms over your head. A little away from the ears
2. Apply pressure to your upper body while lifting your legs towards your torso. Until the body is at a 45 degree angle and the arms are perpendicular to the ground
3. Repeat 10-15 times for a total of 3 sets.

8. Reverse Crunch

Similar to Master Touch, this pose focuses on the upper and lower abdominal muscles. Anyone who has a layered belly, this position is perfect for dissolving the belly.

How to train

1. Lie on your back on the floor and legs close together.
2. Keep your hands behind your head. Raise your legs and bend your legs.
3. Raise your head and bend your body together. By trying to keep your head as close to the knee as possible. Return to the original position
4. Repeat 10-15 times for a total of 3 sets.

9. Push Ups

Push-ups, which we see often, are not just for strengthening the large muscles in the body. But also helps to reduce the abdomen separately Therefore, it is no surprise that people who enjoy exercising strengthen their six pack with this pose.

How to train

1. Beginning with plank, both hands are placed slightly further than shoulder width apart. Try to keep the body in the same plane. Tense around the buttocks and abdomen
2. Slowly lower your body so that your elbows are parallel to your body. By minimizing as much as possible Try to keep your arms tight.
3. Push up all the way up, repeat 10-15 times for 3 sets.

10. Forward Lunge

Lunge is a great exercise to help reduce the abdomen. Anyone with a fat belly, practice this pose every day. I certify that I can definitely change.

How to train

1. Stand straight, legs together with both hands, feet at waist.
2. Step right foot forward. Lower your body down until your knees are perpendicular to the floor.
3. Repeat 10-15 times and change sides for a total of 3 sets.

11. Squat

There is a Lune move. Without squash, it would be impossible because these two poses are almost always paired with each other during exercise. Plus, the efficiency in burning belly fat is not even more slack than the same.

How to train

1. Stand straight, spread your legs wide shoulder width apart, arms attached to your body.
2. Slowly lower your body and raise your arms parallel to the floor.
3. Stretch up, lower your arms to your sides.
4. Repeat 10-15 times for a total of 3 sets.

12. Planking

Finish off with a simple but easy posture that burns fat around the sagging lower abdomen to get fit and firm while also strengthening the muscles throughout the body.

How to train

1. Lie face down on the floor.
2. Set your elbows up perpendicularly and slowly lift yourself off the ground, legs stretched with your toes touching the ground.
3. Try to keep the body in a straight line. Don’t make your hips rise, hold the position for 30 seconds -1 minute and loosen.

Having learned the exercise posture to reduce belly fat, anyone who is troubled with the belly that slips off the edge of the pants can lose confidence, then quickly get up and work out and more importantly, do not forget to take care of eating. Food too If you lose weight and still do not stop eating Even if it’s firmware, it’s still fat, I will tell you.

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