Wed. Aug 17th, 2022

If you have a lot of excess fat around your waistline, you should take a few measures to lose it, because fat in the abdominal cavity is the source of the most issues for people (especially women).The good news is that there are various established workouts that have been proved to be more focused on belly fat from other regions of the body. Abdominal fat is normally quantified by measuring waist circumference, and the limits are 40 inches (102cm) for males and 35 inches (88cm) for women.

I BEGINNER MOVES

1. Butterfly Crunch

Laying on your back with the soles of your feet together and legs bent out to the sides is the beginning posture. Then, with your hands behind your head, exhale and curve your chest up toward your legs a few inches off the floor. One rep is completed by lowering back to the starting position.
You must complete 10 repetitions.

2. Side to Side

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Laying on your back, bend your knees, and placing your feet flat on the floor is the starting position.
Your arms should also be at your sides. Slide your right hand toward your right foot while breathing and clenching your abs. Keep your head and neck straight and your lower back flat towards the floor. Return to the starting position and repeat on the opposite side to complete one rep.
You must complete 15 repetitions.

3. Front Plank

Plank on your hands and knees is the starting posture. Drop down to your forearms and extend your legs out behind you, engaging your back and ab muscles. Keep your back straight, hips high, and neck relaxed while resting on the balls of your feet. Return to starting position after 3 seconds in this position.
You must complete 10 repetitions.

II INTERMEDIATE MOVES

1. Fingers to Toes

Laying on your back, stretch your legs toward the sky and rest your arms by your sides, then exhale and tighten your abs, extend your hands toward your toes, and crunch up from the waist.

Your back is parallel to the ground. Complete one rep after returning to the starting position.

Up to two sets of 15 repetitions are required.

2. Scissors

Laying on your back, stretch your legs and place your fingers behind your head, then bring your left knee to your right elbow.

Your abdominals must be firm. Return to starting position and repeat on the opposite side to complete one rep.

Up to two sets of 15 repetitions are required.

3. Reverse Crunch with Resistance Bands

Laying on your back with your legs bent and arms down by your sides is your beginning posture. You must also grip one end of a band in each hand and wrap it over the tops of your shins.
Then raise your knees toward your chest, lift your hips off the floor, and drop your legs to the beginning position after 3 seconds.
Two sets of ten repetitions are required.

III ADVANCED MOVES

1.Knee-Ups

Stay between the backrests of two solid chairs as your beginning position. That means you should maintain your shoulders down, your head and chest raised, and your neck relaxed, while keeping your elbows slightly bent and tightening your abs.

Exhale and gently bring your knees to your chest while maintaining your upper body straight. If your form falters, attempt one knee at a moment. After then, return to the starting position for one rep.

Up to three sets of 15 repetitions are required.

2. Leg Swings

Laying on your back with your arms out to the sides is your starting posture. Then, with your legs and feet pointing up, drop your legs to the left side, about 5 inches off the floor, while inhaling and pulling your navel in into your spine. To complete one rep, return to the starting position and repeat on the right side.
You must complete 15 repetitions in a total of three sets.

3. Ball Leg Lift

Begin by lying face down on a ball and rolling forward until the tops of your feet are flat on the ball. Your hands have fallen to the ground. After then, carefully raise your right leg a few of inches.

to the ceiling with your back and left leg straight, then return to the starting position after 3 seconds to complete one rep.

Perform 10 repetitions on each leg, then switch legs and repeat.

If you want to improve your results, add two repetitions every week as long as you keep flawless technique.

Source: Female Fit Body

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