After a long holiday and eating without moderation, your body easily stores excess fat in the second round – the most “fat” part of women. Therefore, the concern of women is how to throw away “excess” that bikini area when the summer is approaching. Don’t worry too much when you have to spend a lot of money on the gym, your abdominal exercises at home will help you quickly get in shape.
Before doing any of these exercises, the start up is always an important first step. Exercising to start the belly in addition to heating up the abdominal muscles also reduces the risk of injury during exercise.
How to do it: First, lay your back on the carpet, your feet at right angles to the ground, hands on your ears. Then do the upper body lift toward the abdomen. Repeat this 5 times to make sure your body is ready for the following abdominal exercises.
Crunching is a simple abdominal exercise that works on both upper and lower abs. If you perform this exercise regularly, you will quickly regain your lost waistline.
How to: Similar to the warm-up exercise, but your feet should be pressed against the carpet. Continue to bend over so that your face touches your thighs, your legs still pressed against the carpet. Allow this position to stand for 5 seconds then slowly lift yourself onto the mat. This pose should be repeated at least 10 times.
PLATE PLATE PLATE (PLANK)
Plank is one of the effective belly fat reduction and toning exercises. Just like the exercises above, you can easily do the plank at home. Doing this regularly will help you achieve the best results.
How to do it: To do this, you need to keep your elbows perpendicular to the ground and shoulders straight. Then, tiptoe and slowly raise the hips, back, neck up to form a straight line. Hold this motion for 30 seconds or more.
Twisting is not only abdominal exercises but also affects the hips, shoulders, neck, spine. In addition, this posture also helps your excretory system work better.
How to do it: Sit with your heels on the carpet, your hands resting gently on your ears. Tighten your abs and rotate to the sides. The time for doing this is until you feel tired in your hips.
HARD LEG ON THE WALL
This is a movement that once caused a fever because it does not take much effort but brings a lot of good results. In addition to reducing belly fat, this posture also reduces fat in the thighs, firm the skin and helps you relax mentally.
How to do it: Use your hands as a fulcrum, resting your feet on the wall so that the upper body is perpendicular to the wall. The next thing is to focus on regulating the breath. You should keep this state for 5-10 minutes and exercise regularly. When lowering your legs, pay attention to your feet, bend your knees, bend and head up in a tight hug, then relax and lie on your side for a while before getting up to avoid injury.
The bridge is an abdominal exercise that strengthens the waist. This action also helps your body soothe signs of muscle fatigue.
How to do it: Once you’ve pressed your back to the carpet, bend your knees up. At this point, hold your ankles with your hands, shoulder-width apart. Next, you take a deep breath and lift your back high. This position is held for at least 30 seconds. When lowering your body, you should pay attention to slow, deep breathing. Repeat the exercise dynamically 3-5 times.
SOLID PEOPLE SOLID CARRIER
This abdominal exercise is extremely useful when you want to increase your abs, and this posture also makes your spine flexible. However, for cases of chronic back pain, you should consult your doctor.
How to do it: Unlike the exercises above, cobra exercises require you to lie on your stomach, close to your feet, instep facing down. Close your elbows and place your hands on the carpet, your thumb near your armpits. When you inhale, place your hands on the floor, arch your back, lift your chest and point your head back. After maximum lift, hold your breath for 8 seconds. When you exhale, slowly lower your body forward and head to the floor. Repeat this pose 5-10 times. After doing the cobra pose, do some forward bends so that the spine is balanced.