According to experts, if you have a need to lose belly fat, you need to focus on the basics: maintaining a healthy diet when low in calories, exercising regularly, especially strength exercises. at least 2 to 3 times per week.
If you focus on these three things consistently, then you will lose weight, lose fat, and reach your fitness goals. While doing that, however, you can also incorporate certain core exercises into your routine.
Experts recommend focusing only on some super effective floor exercises.
When trying to get a flatter abs, many people make the mistake of doing crunches, crunches, and sit-ups with weights. The problem with weight training is that your abs can develop just like any other muscle group.
Even if you slim down and lose fat, your belly may look more ‘bulky’ because the abs have enlarged after all the exercise you’ve done. So experts recommend focusing only on some super effective floor exercises. This will give good results without equipment.
Supine vacuum pose
Begin this exercise by lying on your back, knees bent and feet flat on the floor. Once you’re in this position, exhale all the air and pull in your belly. Pull the navel towards the spine as much as possible. This will activate your transverse abdominis. Hold this pose for 15 seconds to start, then try to hold it longer, up to 60 seconds. 10 minutes of daily exercise can shrink belly fat quickly.
Begin the exercise by lying on your back.
Keep the body empty
Lie on your back, arms extended overhead, feet straight and close together. Press your lower back into the floor, arching slightly, lifting your legs and arms in the air. Your body should be in the shape of a banana. Hold for the specified time period.
Make sure to keep your muscles tight at all times and try not to overcompensate your lower back. You can finish the exercise by lifting both legs and arms higher until you have enough strength to lower. Perform the empty body hold 3 times, each time for 20 to 30 seconds.
Make sure to keep your muscles tight at all times and try not to overcompensate your lower back.
Reverse Crunch Exercise
Begin this move by lying down with your lower back flat on the floor. Hold your body tight and raise your legs toward your body, flexing your abs really hard. Slowly lower your leg down, maintaining tension in your body before performing another movement. Complete 3 sets of 10 to 15 reps.
For more exercise inspiration, you can check out more exercise tips to tone arms while walking and other exercises to help reduce belly fat.
Reverse Crunch Exercise.
Simple steps to reduce belly fat
* Persistence in training: If you want to build muscle and burn fat at the same time, you have to do workouts three days per week. How can you achieve this? Enjoy full-body exercises like lunges, push-ups, and pull-ups, in a set of 15 repetitions. Don’t forget to combine each exercise with a minute of jumping rope. You should be able to burn about 500 to 600 calories per workout.
* Abs workout: If you wonder how to lose belly fat fast, then put abs exercise in your list of ‘belly fat loss tips’. Should do crunches and leg raises in 3 sets, 20 times each set. Alternatively, do a plank by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.
* Stay away from alcohol: Alcohol can make your stomach bloated. To get the perfect bust for a tight dress, stay away from alcohol.
* Say goodbye to stress: Stress and anxiety can overproduce a certain hormone called cortisol. This hormone promotes weight gain in the abdominal area. So try to stay calm.
at Blogtuan.info – Source: 24h.com.vn – Read the original article here