Exercises To Lose Stomach Fat

 

Crunches are basic abs exercises to lose belly fat and shape abdominal muscles. To achieve your crunch:

•     Lie on your back, keeping your arms along your body.
•     Position your thighs and shins at right angles.
•     Place your knees above your hips and make sure your feet are level with them.
•     Inhale looking at your toes.
•     As you exhale, push the tops of your shoulder blades towards your knees.
•     Hold this position for at least 10 seconds, keeping your abs tight and breathing deeply.
  

Repeat this exercise 3 times, at a rate of 3 to 10 cycles. The slower and deeper your inspirations and expirations, the more your deep muscles will work!

Does your belly tend to swell?

You can also try the bicycle crunch. To perform these abs exercise effectively:

•     Lie on your back on the floor with your legs bent over you.
•     Bend the knees to a right angle of 45°
•     Place both hands behind your head.
•     Bring one knee to your chest and stretch the other as if you were riding a bicycle.
•     Alternate sides while pedaling!

Sheathing: the essential

Sheathing, more commonly known as "the plank", will help you lose belly fat while sculpting your abdominal belt. To be included absolutely in your 100% abdominal program.

To make the board:

•     Lie down on the floor, on your stomach.
•     Then take support on your forearms and the tips of your feet to form a straight plank.
•     Your elbows are in the same alignment as your shoulders
•     Flip your pelvis over so you don't hurt your back
•     During the exercise, remember to contract your buttocks and your abs.

Hold this position for 15 to 45 seconds. The sheathing exercise is to be repeated 3 times. To do this well, keep your shoulder blades in the middle of your back and look straight ahead.

You also have the possibility to opt for several variants of the cladding.

For a side sheath:

•      Position yourself to the side.
•      Lean on one forearm.
•      Raise the pelvis until it forms a straight line.

     To accentuate muscle strengthening with a more intense ab exercise, perform back and forth movements with your upper leg.

You also have the possibility to opt for several variants of the cladding.

For a side sheath:

•      Position yourself to the side.
•      Lean on one forearm.
•      Raise the pelvis until it forms a straight line.

     To accentuate muscle strengthening with a more intense ab exercise, perform back and forth movements with your upper leg.

Readings, to breathe and center yourself

Raises are an easy-to-do abs exercise.

Start with the leg lift:

•      Lie down on the ground.
•      Position your arms above your head and straighten your legs on the floor.
•      Breathe while contracting your abdominals and raise your straight legs.
•      When bringing them back to the ground, make sure you don't put them down.
•      No need to rush! This abdominal exercise is practiced slowly!

You can also opt for the bust statement:

To do this, repeat the same movements as for the crunches. But this time, raise your bust very slowly. And as you come up and down, make sure to tightly contract your abs and breathe slowly.

Finally, try the bust lift with scissors.

This exercise is similar to the chest lift. However, while doing this, you must bring one leg towards you with each chest lift.

The elbow/knee touchdown, the dynamic abs exercise

To lose belly fat and gain abdominal muscles, you can try the elbow/knee hit. To perform this exercise:

•     Put yourself in the same position as for a crunch.
•     Place your hands on your temples and bend your knees towards you.
•     Raise your chest, trying to touch your knee with the opposite elbow.

The Swiss ball, inspired by Pilates

To shape your abs, you can also opt for stabilization using a swiss ball. To perform this abs exercise and achieve your "flat stomach" goal, you will need a yoga ball.

Resting your legs on the ball, achieve the plank position. Keep your arms straight and try to hold this position for as long as possible