Exercise to lose belly fat – Abdominal Exercise
Exercise to lose belly fat : Abdominal exercise is one way to hydrate the abdomen. This article teaches abdominal fat burning and shaping exercises that can be done both at home and in the club.
It is true that abdominal exercise is not easy to do, but it is important to do it even at home so that abdominal fat burning should not be overlooked.
It may be a little hard, but it has a great impact on forming and strengthening the abdominal muscles. Research has shown that exercise alone is not enough to burn abdominal fat and form abdominal muscles, but in addition to exercising, we need to eat healthy foods with protein and fiber and control our meals.
These methods along with exercise can help you burn more calories, boost your metabolism and thus burn more fat.
Exercise to lose belly fat
Abdominal Exercise; Accordions Sit V on the ground.
Bend your knees and place your hands behind your back. Pull the legs and push the upper back. Don’t forget to tighten your abdominal muscles during exercise.
Then return to the same initial state (V).
Abdominal Exercise ؛ Bird dogs
Put yourself in the four-legged position.
The hands should be below the shoulder and knees below the hip. Pull the right foot back and pull the right hand forward.
Slowly raise your arms and legs and be careful not to bend the waist into the arch position. Tighten the abdominal muscles and buttocks. Then return the arm and leg to the original position and repeat the exercise for the left hand and foot.
Abdominal Exercise ؛ Ab side outs
First position the four legs and feet so that the knees are just below the hips and a number of towels or paper plates under the hands.
Pull your hands forward on the towel so that the body is parallel to the ground. Then, with the help of your abdominal muscles, move the body back to its original position. Insert the abdomen during exercise.
Abdominal Exercise ؛ Burpees
Stand straight then lower your squat and place your hands on the floor. As you tighten your abdominal muscles, slide your legs backwards in a jump-up position.
Make a cover-up gesture and return to squatting position as you jump.
Abdominal Exercise ؛ Leg Raises
Lie on your back and place your hands next to your body. If you have a low back, place your hands slightly under your hips.
The upper body should be completely immobile when exercising. Bring your legs up to 90 degrees with the help of abdominal muscles. Then lower your legs without hitting the ground.
Abdominal Exercise ؛ Flutter kicks
Lie on your back and place your hands next to your body. Raise your head so the shoulders are off the ground. Take the legs 12 cm away from the ground and press the legs up and down in the same way as you would with the abdominal muscles. Mountain climbers first get into cover-up mode.
Bend the right knee and close the chest, then return to the original position and repeat with the left knee. Do this exercise as fast as you can.
Pikes This exercise move is just the opposite of the Accordions movement. Plank first and place your feet on a towel or paper plate.
With the help of the abdominal muscles pull the legs inward and bring the body into a V shape. Then return the legs to their original position.
Exercise to lose belly fat
Plank in Plank position
Put your hands on the ground and the elbows just below the shoulders. The legs should be fixed on the fingers.
Move the body a few centimeters from the ground with your toes so that the body is aligned in a straight line and tighten the abdominal muscles.
Plank to pushup Plank on elbow.
Then raise your hands in an order, make a cover-up gesture, and return to Planck again.
Russian twist Sit in V as the image.
Bend your knees and tie the ankles together. Turn the trunk up to the right and left. You do not need to catch the ball in this exercise.
You can use your home appliances such as books or dishes and kitchen utensils. Side Plank Sleep on the right side of the body and align the legs straight and place your weight on the right elbow. Elbows should be just below the shoulders.
Lift your hips and body from the floor with your abdominal muscles and stay for a moment. Repeat this exercise for the left.
Lay v-ups on the floor and place your hands above your head.
Then lift yourself up, lift your arms and legs in front of you so that you get V-shaped. Keep the body in this position for as long as you can.
weighted sit ups Hold a dumbbell or a heavy plate in your hands and sit down with it. If you do this exercise at home, you can use heavy equipment such as a water bottle instead of a dumbbell.