Many people suffer from a certain amount of fat in the abdomen
This can be through many things such as lack of movement.
Malnutrition - a genetic factor
This article will look at 10 of the best belly stretching exercises.
This can be through many things such as lack of movement.
Malnutrition - a genetic factor
This article will look at 10 of the best belly stretching exercises.
I will also explain how each exercise will be performed
And the benefit of each exercise
Exercises to tighten the abdomen
The bike exercise:
1- Lying on the ground.
2 - Do the exercise as picture and medium speed
For 30-60 seconds.
3-Take a break for 15 seconds.
4. Repeat the previous steps for 3 rounds.
Benefits of exercise:
This exercise is a comprehensive abdominal exercise,
As it includes all parts of the abdomen,
It is an excellent exercise to tighten the abdomen
Exercise 2:
Steps to perform the exercise:
1- Lying on the ground.
2 - Do the exercise as picture and medium speed
For 30-60 seconds
3-Take a break for 15 seconds
4-Do 15-25 repetitions
5-Make 3 rounds and 15 seconds rest between tours
Benefits of this exercise:
Is a top abdominal lift exercises,
It helps to divide the abdomen (first 4 abdominal muscles)
It burns a good number of calories
Exercise 3:
Pass the ball from hands to legs and vice versa
Exercise Steps:
1-You need a training ball
2 - Lying on the ground,
Hold the ball with your hands
3. Ascend using abdominal muscles,
And passed the ball from the hands to the legs;
And repeat it 20 times - Take a break 10 seconds,
Then make another round
Benefits of exercise:
This exercise helps to move the upper and lower abdominal muscles,
It builds each and helps divide it,
Muscles also need a period to recover from this exercise
Exercise 4
1 - Lying on the ground,
Fix the ball with your foot
2 - Put your hands (as in the picture)
3. Lift your lower body up (10 times)
Then, move the legs and work 10 more times
4-Take a break 20 seconds,
Do two or three rounds
Benefits of exercise:
This exercise focuses on tummy tucks from the lower side,
Strengthens the lower muscles and amplifies them slightly,
This exercise is one of the exercises that you prefer to do at least
Twice a week
Exercise 5:
Touch the foot
How to perform the exercise:
1 - Lying on the ground,
Lift your feet in the air at a 90 degree angle
2. Using your right hand,
Touch the left ankle,
In reverse, with the left hand, touch the right ankle
3. Repeat this 30 times, then take a break for 15 seconds
4. Repeat the previous steps to make 3 groups
Benefits of this exercise:
Is a specialized exercise in building the upper part of the abdomen,
It also helps build the abdominal muscles of the side,
So do not neglect this exercise at all !!
Exercise 6:
Raise legs and hold hands
Steps:
1 - Set your hands as the picture
2 - raise the legs until you reach the chest
(For more difficulty you can raise your legs without bending them
By lifting them straight up)
3. Make 15 repetitions,
Take a break 10 seconds and repeat it 3 times
Benefits of this exercise:
If you are looking for abdominal stretching exercises,
This is one of the best exercises ever,
It focuses on the lower abdomen (more where fat accumulates)
So this exercise of the basic exercises of the abdominal muscles,
If you want to get your abdominal muscles broken,
You should ignore this exercise
Exercise 7:
Foot lift exercise
Steps:
1 - Lying on the ground and grab something with your hands
2 - raise the legs as the picture
(And to increase the difficulty raise it straight)
3. Repeat this 15-30 times,
Then take a rest 30 seconds,
Repeat steps 3 times
Advantages :
Similar to the exercise that precedes it,
As it affects the muscles of the lower abdomen,
It is one of the best exercises to sculpt the abdomen,
I advise everyone to do it.
Exercise 8:
Lift the legs vertically
Steps:
1 - Lying on solid ground,
Put your hands next to your back on the ground
2. Lift your legs 90 degrees and lift them up as shown
Repeat this 10 to 25 times and take a 10-second break
4. Make 3 groups in this exercise
The importance of exercise:
Focuses on lower abdominal muscles,
Of the exercises that I love,
Try it and judge yourself
Exercise 9:
How to perform this exercise:
1 - Lying on your stomach,
Raise your right hand with your left leg,
Then reverse the hands and feet
2. Do not lift quickly,
Take about two seconds at a height
Repeat this 15 times on each side and take a break for 20 seconds
4. Make 4 rounds
Benefits of this exercise:
This exercise will tighten the abdomen as a whole,
It moves almost all of your abdominal muscles up to the side ones,
So you should never forget this exercise
Exercise 10:
How to perform this exercise:
1 - Lie on your stomach
2. Lift your body using your abdominal muscles
(And hands) as the picture
3 - proved on this situation for a minute,
Take a break for 20 seconds and repeat steps 3 times
Benefits of this exercise:
This exercise specifically moves the muscle fibers slow in the abdomen,
It helps to tummy tuck indescribably,
Helps build and sculpt the abdominal muscles as a whole.
at the end:
Abdominoplasty exercises are exercises that affect the muscles of the abdomen,
Not fat on them,
But they cause fat to decrease from the body as a whole
They burn many calories.
I like to say that these exercises are not the best 10 exercises
At all, it may benefit you and do not benefit me or vice versa,
So try it and tell me the results,
Frankly, after an experiment, the results will be even more impressive
Imagine, of course, that you do not do all the exercises in this article
On the same day, do only 3 or 4 exercises,
You do not practice every day, but you practice day after day
For better results you should improve your diet
Increase the proportion of protein in food and reduce the
Fat especially saturated and hydrogenated.
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