If you belong to those who have a lot of excess fat around your waistline, then you need to take a few steps to get rid of it, because the fat in the abdominal cavity causes the biggest problems for people (especially women).
Abdominal fat is usually measured by measuring waist circumference, and the limits are 40 inches (102cm) for men and 35 inches (88cm) for women, but the good thing is that there are several proven exercises that have been shown to be more focused on belly fat from other areas of the
body.
I BEGINNER MOVES
1. Butterfly Crunch
Your starting position is: laying on your back with the soles of your feet together and knees bent out to sides. Then you need to place hands behind your head, exhale and curl your chest up a few inches off the floor toward your legs. Then lowering return to starting position, that’s to complete
one rep.
You need to perform 10 reps.
2. Side to Side
Your starting position is: laying on your back, bend your knees and place the feet flat on the floor.
And your arms need to be at your sides. Then exhaling and contracting your abs, slide your right hand toward your right foot. You need to keep your head and neck aligned and your lower back pressed to the floor. Then returning to the starting position, repeat on another side, and that’s to
complete one rep.
You need to perform 15 reps.
3. Front Plank
Your starting position is plank on your hands and knees. Then contracting your back and ab muscles, drop down to your forearms and extend legs out behind you. Next resting on the balls of your feet you need to keep your back straight, hips up, and neck relaxed. And then after 3 seconds in
this position, return to starting position.
You need to perform 10 reps.
II INTERMEDIATE MOVES
1. Fingers to Toes
Your starting position is: laying on your back extend your legs toward the ceiling and place your arms down by your sides and then exhaling and contracting your abs, extend your hands toward your toes and crunch up from your waist.
Your back is flat on the floor. And then returning to the
starting position complete one rep.
You need to perform up to 2 sets of 15 reps.
2. Scissors
Your starting position is: laying on your back extend your legs and place your fingers resting behind your head and then raise your left knee and touch it to your right elbow.
Your abdominals need to be tight. And then returning to starting position, repeat on another side, to complete one rep.
You need to perform 15 reps, up to 2 sets.
3. Reverse Crunch with Resistance Bands
Your starting position is: laying on your back keep your knees bent, arms down by your sides. Also, you need to hold one end of a band in each hand and the band should be wrapped around tops of shins.
And then raise your knees toward your chest, bring your hips to leave the floor and after 3 seconds in this position, lower legs to the starting position.
You need to perform 2 sets of 10 reps.
III ADVANCED MOVES
1.Knee-Ups
Your starting position is: stay between the backrests of two sturdy chairs. That’s with your shoulders down, head and chest lifted and neck relaxed, keeping elbows slightly bent and then tighten your abs.
Then exhale and very slowly bring your knees to your chest, keeping your upper body straight and in case your form falters, try with one knee at a time. And then returning to the starting position to complete one rep.
You need to perform up to 3 sets of 15 reps
2. Leg Swings
Your starting position is: laying on back, place your arms out to sides. Then legs and feet pointing up, so lower legs to left side about 5 inches from the floor, while you are exhaling and drawing the navel in toward the spine. You need to return to the starting position and repeat on the right side, to complete one rep.
You need to perform a total of 15 reps, up to 3 sets.
3. Ball Leg Lift
Your starting position is: laying face down on a ball, roll forward until the tops of your feet are flat on the ball. Your hands are on the floor. Then you need to slowly lift your right leg a couple of inches
toward the ceiling, while your back and left leg are straight and after 3 seconds lower to the starting position, to complete one rep.
You need to perform 10 reps, then switch legs and repeat.
If you want better results, you can add 2 repetitions each week as long as you can maintain perfect
form.
