Abdominal exercise for shrinking, thinning and slimming
In ancient times, being fat and having a big belly was a sign of nobility. But these days, no one likes to be overweight anymore, and most people are looking for slimming belly and like to have a slim body.
Of course, the best way to lose belly fat is to exercise. If you are really serious about losing weight, you can exercise for an hour.
Water off belly fat with a few simple exercise moves
In this part of exercise and moist fitness, there are some exercises to lose fat that you can do at home and naturally reduce your belly fat.
Abdominal exerciseتمارين البطنتمارين البطن في المنزل
1. Crunch or sit-ups for the abdomen:
Belly fat is nothing better than water does not crunch after crunch's better to know that nothing like the weight of the abdomen is not. According to some fitness experts , this is the highest rank among fat burning sports .
Lie on a bed with your knees bent and the soles of your feet flat on the floor.
Raise your hands and then leave them behind.
You can also put them on your chest.
Take a deep breath.
When lifting your upper body off the ground, you should exhale. Inhale again as you bend down and then exhale.
If you are a beginner, do it 10 times in each set. You have to go two or three sets of crunches every day.
2. Crooked crunch of abdominal exercises:
Now that you are familiar with regular crunches, you can now adjust the main pressure to have a better and more effective abdominal exercise .
Crooked crunch is similar to ordinary crunch. But in a crooked crunch, you have to lift the right shoulder to your left and keep the upper left lower.
You should do two or three sets a day.
3. Side Abdominal Crunch Exercise:
It's almost like a crooked crutch. All you have to do is tilt your legs to one side. Lateral pressure focuses more on the muscles and shoulders of one side.
Have two or three sets a day.
4. Reverse session of abdominal exercises:
You will find that losing belly fat involves lying down or bending over. Now is the time to lie down. Like any other exercise, it is a good exercise for losing belly fat, especially for women.
It's like practicing recession.
Bend your legs at the same time as your shoulders.
One of the best abdominal exercises is to target less belly fat.
5. Reverse Crunch Abdominal Exercise:
Reverse Crunch correct procedure already in the fitness damp had explained; Lie on a mat or floor with your legs extended to the ceiling, then cross one knee over the other. Breathe as you bring your upper body toward your pelvis. Breathe slowly.
Do two or three sets.
6. Excellent bike crunch exercise for the abdomen:
Even if you do not have a bicycle, you can do it.
Lie on a mat or floor and place your hands behind your head or side.
Lift your legs off the ground and then bend your knees.
Bring the right knee close to the chest and keep the left foot away. Then lift the right leg and bring the left leg closer to the chest. It looks like you are riding a bicycle.
7. Fit roll board exercise:
Rolling board exercise moves the muscles around the abdomen, thighs and back.
Lean down on the mat or floor with your knees and elbows down. Align the neck with the spine.
Then lift your knees and keep your legs up.
Squeeze your knees and breathe normally.
Stay in this position for a few seconds.
Lie on a pad or floor. Lie on your right side and right leg.
Your elbows should be perpendicular to your shoulders, and your left foot should be higher than your right foot, making sure they are together.
Keep your knees straight. The hip joint should not come into contact with the ground. Hold this position for about 30 seconds to 2 minutes.
Repeat with the other side.
8. Effective exercise walking in abdominal slimming :
Aerobic exercise is one of the best ways to burn calories and lose unwanted body fat.
Walking is one of the first aerobic exercises you should do to burn belly fat .
If you have a healthy diet, do it at a steady pace for about 30 to 45 minutes 5 days a week or more, to watch your weight change.
9. Two of the exercises for melting the abdomen:
You need to prevent the body from getting used to your exercise routine.
As a result, you may need to be replaced from time to time.
This is a good way to keep your heart rate high , burn calories and reduce belly fat.
10. Lose belly fat by jogging or jogging:
If you do not like running, try jogging. Research has shown that jogging is better for burning belly fat than weightlifting.
10. Sports captain's chair for the abdomen:
All you need is a chair. How to do:
Sit in a chair and keep your spine straight and your shoulders relaxed.
Place both palms of your hands on your hips, facing down.
Take a deep breath.
When you exhale, bring both your legs up to your knees so that your knees are close to your chest. Wait five seconds.
Do not bend and arch your back.
Slowly lower your legs and repeat.
11. Abdominal Exercise Bending Side by Side:
This is another exercise to reduce belly fat. How to do:
Stand with your feet straight and your hands on your sides.
Keep your feet flat on the floor, bend your body as far to the right as possible, until you feel pressure on the left side of your back.
Be sure to place your right hand on the right side of your hips and your left hand up.
Hold for 15 seconds.
Return to the original position and do the same with the other side.
Slowly increase the time to 30 seconds.
15. Cycling is one of the exercises that affect the abdominal muscles:
This is another effective aerobic exercise that will help you reduce your belly fat by burning calories. Make sure your heart rate rises.
16. Swimming exercise and its effect on the abdomen:
By swimming, you gain aerobic benefits for losing weight and strengthening your body - all at once!
What you do should be done quickly and effortlessly, to help you burn more calories.
You can swim once or twice a week.
In addition to these 16 exercises for slimming the abdomen, we have some recommendations
Roll only for 2 minutes or 50 times a day to make the belly smaller and slimmer .
Go for a sit-up that eliminates belly fat with more power.
Lie on your back with your knees slightly bent, hook your hands behind your neck, and move your head and shoulders forward toward the middle of your waist.