exercise to reduce belly fat for female at home
exercise to reduce belly fat for female at home
A group of 10 exercises to reduce the abdomen urgently, the way Baby!
exercise to reduce belly fat for female at home Of course, diet can help lose weight. But doing exercises to reduce the stomach is also important. Because it will help flatten the abdomen better. No sagging when losing weight
In this article , Bibi will introduce the exercise poses to shrink the tummy and reduce the tummy along with the techniques of how to play the stomach effectively. There is a position to reduce the lower abdomen, a position to reduce the lower abdomen, and a lying position to practice exercises to reduce the abdomen. Exercise to reduce the abdomen, standing. This can be done easily at home. If you’re ready, let’s see.
How to play stomach reduction exercises to be effective.
Many people may have problems playing on their stomach and not getting pregnant. Exercise to reduce abdominal pain and push back instead. Some poses are played, but they pay for tired thighs. There are four reasons for this.
- consistency
If we do abdominal exercises unevenly, it will cause the muscles not to learn, not familiar with the position to play, compare training your muscles is like learning to drive a car. If you train unevenly, you won’t get used to it. So when doing ab exercises regularly it will help our abs learn. And more accustomed to training, Baby would like to recommend that they create an exercise schedule according to their own style. This will help us exercise more regularly.
- correctness of the situation
Of course, if played incorrectly the more difficult it is to get pregnant. It may also hit other unwanted parts such as the back and thighs, so gradually practicing correct posture is important to improve focus on the abdominal muscles.
- Eat the right amount of protein
Protein is a catalyst for muscle recovery and development . And as an aid that helps the body burn more overall, you should eat around 1-2 grams of protein per kilogram of body weight.
- playing hard
Exercising in an extremely difficult position will do more harm than good. No matter the type of exercise, be it a hanging bar, or a weight training position. Or even jump rope and play exercises to reduce the abs that are very difficult. In addition to making the game not hit the stomach. There is also a high risk of infection. If you want to play effectively we must play the way we can. After playing, my stomach feels tired.
Anyone with stomach problems and not working please follow Bebe’s advice in the next section.
5 Simple Sleeping Positions Workout to Reduce Belly Shrink Belly Fast
Abdominoplasty 1: Knee-to-elbow crunches
This abdominal reduction exercise is a pose that hits both the front abdomen and both sides of the waist at the same time, and the degree of difficulty is in the medium level. But beginners can adjust accordingly.
practical
- Lie on your back and put your hands behind your head.
- Lift your feet off the ground and bend your knees slightly. (Beginners can put their feet on the ground)
- Twist your torso while bringing your knees and elbows together.
- Alternating left and right
- Repeat the exercise 10-20 times, 3-4 sets.
Stomach crunch 2: Flutter kicks
This abdominal muscle exercise is a body weight exercise that requires you to keep your abdominal muscles tight. Especially the lower abdomen, including the entire anterior abdomen. It’s an easy situation. Beginners can do this. Anyone with lower abdominal issues should use this pose.
practical
- Lie on your back and lift your feet slightly off the ground.
- Both hands can be placed on the hips or under the buttocks.
- Alternating right and left leg kicks and not very high kicks
- The closer your foot is to the ground, the more it is in contact with your stomach.
- Do 20-30 times, 3-4 sets.
Abdominal reduction exercise, 3 hundred pose
This pose is an abdominal exercise that focuses on the upper abdomen. But if the legs are extended, there will be more contraction in the lower abdomen. The difficulty level of this move is an easy level. But he can modify the situation to make it more difficult as appropriate
practical
- Lie on your back with your knees bent in a vertical plane. (for beginners)
- If you want to have a more stomach able to extend the knee
- Lift your shoulders slightly off the floor while contracting your stomach.
- Move both hands up and down at the same time.
- Do 30-60 times, 3-4 sets.
Abdominal Reduction Exercise, Position 4: Reverse Crunches (Lower Abdominal Reduction Positions)
It is a stomach-reducing exercise that mainly focuses on the lower abdomen. Whoever wants to reduce the lower abdomen, this position answers the question a lot. The difficulty level is easy. Beginners can do this.
practical
- Lie on your back with your feet off the ground and your knees bent.
- Both hands are placed on the floor at hip level.
- Bend your torso, lifting your legs and hips slightly off the floor.
- Repeat the exercise 15-20 times, 3-4 sets.
Abdominal reduction exercise number 5
It is an exercise to reduce the stomach in a seated position. Focus on the lateral psoas muscles. Including a contraction in the front of the stomach as well. The difficulty level is easy. Beginners can do this.
practical
- Sit with your feet slightly above the ground. While leaning back and pulling the stomach
- Hands are brought together and the torso is rotated alternately to the left and right.
- Do 20-30 times, 3-4 sets.
How are you doing with all five positions for abdominal reduction exercises? You will see that how to reduce the abdomen by doing exercises to reduce the abdomen is not difficult at all, only the first five postures can get all parts of your stomach. If you can do it consistently from 1 day, 7 days or 30 days, it will make the results more visible. If you do it consistently and feel it is easy to start can increase the number of repetitions and number of sets or want to increase the intensity with exercise equipment can be done with proper form.
5 standing exercise positions to reduce abs quickly and easily, baby style
Anyone who feels that doing crunches while sitting or lying down can be a bit difficult. Standing tummy play is more responsive for beginners. In addition, playing the abdominal muscles in a standing position helps to burn well. Reducing belly fat or postpartum mothers who may not feel comfortable doing exercises to reduce abdominal recumbency. Exercise can be exercised to reduce standing in the abdomen to reduce the abdomen, reduce the waist in a standing position. Let’s see where are you going?
Exercise for reducing abs, position 6 from knee to elbow
It is a stomach-reduction exercise that focuses on twisting the body. It can be done on the stomach, side, or waist. It’s an easy move that even beginners can do. It helps the body to burn as well
practical
- Stand up straight with both hands touching the occipital region.
- Bend the torso with a twist. While pulling the opposite knee and elbow towards each other
- Keep switching left and right.
- Repeat the exercise from 20 to 50 times, 3-4 sets.
Abdominoplasty #7 Side-to-side cuts
This pose looks simple, but you can really do it and get your abs working.
practical
- Stand up straight, back not arched, abdominal muscles tense, keep buttocks tight.
- Straighten your arms in front of you with both hands intertwined
- Slowly apply torque from the abdomen to the sides, then return to the original position and repeat.
- When you do 20-30 times on each side. Alternate with one side.
- Repeat about 3-4 sets.
Exercise to reduce the abs, put 8 points of intersection
It is another abdominal exercise that focuses on twisting the torso. Makes the stomach, sides and waist. With the thighs and arms used to move, make this pose by the waist. It still uses a lot of muscles. Beginners can do this.
practical
- Stand up straight, feet shoulder-width apart.
- Hands are joined together and extended straight forward.
- Output torque of the body alternately left and right.
- Repeat the exercise 20-40 times, 3-4 sets.
Exercise for reducing abs Position 9: Twist jump
This is another pose that requires you to twist your torso. Makes the stomach, sides and waist. But the most important characteristic of this pose is that it burns a lot and uses the thigh muscles as an aid to release the torque. It can be said that this pose reduces the waist and burns at the same time, and the level of difficulty is medium. People who are overweight or have knee problems need to be a little more careful.
practical
- Stand up straight, with feet shoulder-width apart.
- Jump slightly off the ground while twisting your waist.
- Do the other side by jumping up with the other waist twist.
- Alternate left and right
- Do 10-30 times, 3-4 sets.
Abdominal reduction exercise number 5 Side leg lift
It is a stomach-reducing exercise that focuses on the sides of the abdomen. The row also has an extra butt. The difficulty is easy. It is not difficult for beginners. Anyone who wants a smaller abdomen and firm buttocks should use this position.
practical
- Stand with one foot, hands on the waist.
- Spread the floating leg to the side while bending the torso from the side.
- Do one on each side. After reaching the specified number of reps, switch sides.
- Do 20-30 times, 3-4 sets.
Exercise to reduce the abdomen, how many days to see results?
Normally, if you do ab reduction exercises regularly for just 2-3 days, you will see the hardness and firmness of the muscles inside. Also depending on the diet, if you use the method to lose weight by dieting and exercising for only 30 days, you will see clearer and stronger results.
It can be seen that the stomach reduction exercise is not difficult at all. Only 5 modes per program can complete all parts of the equipment. If you can do it consistently from 1 day, 7 days or 30 days, it will make the results more visible. If you are doing it consistently and feel it is easy to start can increase the number of repetitions and the number of sets we can design your own exercise program as appropriate.
Conclusion
Abdominal slimming exercises are not difficult at all. Bibi’s hand-picked abs exercises for everyone to do. Beginners can do it too. If done regularly in conjunction with the diet it will help the tummy to be lean and firm. The fat is definitely gone. In addition to the beautiful figure is still healthy, far from disease
