Abdominal relaxation, love handles... Here are 5 easy and effective exercises to lose belly fat.
Having a flat stomach is the dream of many of us. To get rid of the bulges and display concrete abs, you have to adopt a healthy lifestyle and exercise regularly. Good news, for this, no need to sweat at the gym. In the comfort of your living room, with little or no equipment, it is possible to train with simple and effective exercises to lose belly Fat.
1. Chest bend
Position: Standing, feet one meter apart, one arm flexible along the body and the other arched above the head.
Movement: Lean the chest to one side, pushing the hand as low as possible.
Duration of the sequence: Hold the position for 6 deep inspirations and expirations and straighten the bust using the obliques. Perform 2 sets of 15 movements on each side.
Tip: Do not tilt your upper body forward or backward. You should feel the stretch at the waist, on the opposite side of the bend.
2. Winding
Position: Lying on your back, arms outstretched, hands flat, arms in line with the shoulders.
Movement: Bend your legs, feet crossed. Contract your stomach muscles and bring your knees closer to your chest. Raise your lower back, hold your breath, and hold for 10 seconds. Unroll slowly and repeat.
Duration of the sequence: 3 series of 8 to 10 movements.
Advice: Dig into your stomach on the inspiration to press your lower back to the ground. Be sure to keep your head straight.
3. Pedalo
Position: Back flat on the ground, neck resting on the hands, elbows outwards.
Movement: Bend the knees, and raise the legs to form a 90° angle with the pelvis. Contract your stomach muscles and pedal while extending your legs far ahead, one after the other.
Duration of the sequence: 2 or 3 series of 10 to 12 movements.
Tip: Dig into your stomach to press your lower back to the ground and avoid moving your buttocks. The pace should be slow and steady.
4. Chest rotation
Position: On your knees, with your chest straight, stretch your arms out to the sides to bring them to shoulder level.
Movement: Turn the upper torso to the right side and direct the right hand towards the left heel without touching it. Bring the upper body back using the abdominals and continue by changing sides.
Duration of the sequence: 2 or 3 series of 6 movements on each side.
Tip: Contract your abs, keeping your pelvis pointing forward. Be careful not to hollow out the lower back area.
5. Bust lift
Position: Back flat, heels on the ground and toes raised, hands crossed behind the neck.
Movement: Raise your chin slightly, contract your stomach muscles and lift your shoulders. Hold the position for as long as possible. Put the shoulders on the ground and relax the muscles before contracting again.
Duration of the sequence: 3 series of 8 movements.
Tip: Spread your arms wide, inhale and exhale regularly and deeply through your nose.
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