Exercise to lose belly fat at home for women

Exercising to shrink the stomach is certainly very necessary to keep our bodies beautiful, Moms!Belly fat is not only difficult to lose, but also more dangerous. On this occasion I will convey the various kinds of movements when Exercise to lose belly fat at home for women what you can do.

The AARP or American Association of Retired Persons warns that people with belly fat have a higher risk of heart disease, diabetes, stroke, and some cancers.

So, if you feel that you have a little belly fat and it bothers you, you should start looking for ways to lose or shrink your belly.

Unfortunately, shrinking the stomach is not an easy thing. Not only is the effort actually difficult, but knowing how to burn belly fat the right way is also a challenge.

“There are a number of core-focused exercises that can burn fat throughout the body.

Corey Phelps, a fitness trainer and nutritionist, says:

Here are some simple crunches that you can do at home to help you get the ideal belly you want. Try it, come on!

Movement Variations Exercise to lose belly fat at home for women

There are many types of abdominal exercises, from yoga to exercises like sit-ups.

Here are different types of exercises to help burn belly fat and tone it.

1. Crunches

Sport Shrink Belly At Home For Women to burn fat around the stomach is to do crunch.

This crunch exercise is done by lying on the mat then bending your knees, placing your feet on the mat.

Feet should be hip-width apart. Then raise your hands and place them behind your head, but don't intertwine your fingers.

Take a deep breath in this pose. Slowly lift your upper body off the floor and then exhale.

Lift your body as much as you can without changing the position of the rest of your body.

Then, when you return to the lying position, inhale as you lower yourself onto the mat.

Beginners can try to do crunch each set and do at least two or three sets per day.

2. Reverse Crunch one how to exercise to reduce belly

 

Other things that include exercise to reduce belly fat at home for women are: reverse.

Reverse flexion targets the transverse abdominis muscle, which is the deepest muscle in the abdomen.

This is the most effective way to burn lower belly fat, especially for women.

To do reverse crunch, lie down in crunch. Then lift your legs up in the air.

Exhale as you lift yourself up, pulling your thighs toward your chest. Make sure your chin is not close to your chest.

3. Twist Crunch

Still included in yoga, other abdominal exercises are twist crunches.

How to do a round stomach, you need to lie on your back on the mat, and at the same time bend your legs to the ground.

Hand position similar to sit, placed under the head.

Now lift the right shoulder and bring it to the left shoulder. Repeat the action on the opposite side to form a full circle.

4. Exercise to reduce belly fat at home for women Vertical Leg Crunch

similar with crunch . However, this crunch movement requires us to keep our legs straight, which makes the stomach work more and increases the intensity of the exercise.

How to do it:

  • Lie on your back with your hands behind your head.
  • Sit up straight with your knees crossed.
  • Bend your stomach to lift your head and shoulders off the floor.
  • Lie down.
  • Always keep your feet wide in the air.
  • Exhale while bending down, inhale while lying on your back.
  • Do 1-3 sets, 12-16 reps.

5. Ball Crunch Practice

This abdominal shrink exercise requires a lot of muscle stability. This movement requires exercise ball.

How to do it:

  • Lie on the ball with your lower back supported and feet firmly on the ground.
  • Place your hands in front of your chest or behind your head.
  • Squeeze and lift our body up and forward.
  • Bring it back.
  • Keep the ball steady during each rest.
  • Exhale while chewing , breath while lowering your back.
  • Do 1-3 sets, 12-16 reps.

6.Stomach Vacuum

Exercise stomach Vacuum emphasize breathing techniques rather than increasing heart rate.

This is an abdominal technique for losing fat by working those muscles and improving posture.

To perform the abdominal vacuum movement, try to stand straight on the floor and place your hands on your hips. Then exhale as much air as possible.

If the movement is done correctly, we should not feel the air in your lungs. Then, expand your chest and inhale as much air as you can by contracting your stomach as small as possible and holding it in.

Try holding it for 20 seconds (or more) to start, then release. Repeat 10 times for one set.

This movement can also be done in poses such as crawling.

7. Side Plank

Different from plank , in this yoga movement or abdominal contraction exercise, you will be challenged to support your body weight with only two points, namely the feet and elbows.

This movement will make your core muscles work harder and you will become more stable.

Of course, this movement will also strengthen the abdominal and back muscles to maintain spinal strength as we begin to lift the hips.

Here's how to do side plank:

  • Start from one side of the body.
  • Place your elbows directly under your shoulders and your arms perpendicular to your body.
  • Straighten your legs and close them.
  • Contract your abs by lifting your hips to stay on the floor until your body is fully lifted and straight from your shoulders to your feet.
  • Hold the pose and hold your hips for 30-45 seconds. Then lower and repeat several times.
  • Repeat on the double side.

8. Boat Movement

Crunch pose is very useful for strengthening the stomach, especially the lower part.

Don't give up easily if it's the first time you try it and your stomach feels queasy.

Exercises done to shrink the stomach will not be in vain. How to do it:

  • Position Sit upright with knees bent, feet flat on the floor.
  • Then lean back while balancing your sitting leg position and lift your straight leg off the floor.
  • Extend your arms straight out in front of you, palms and feet up as shown. The following movements make the body look like the letter V.
  • Hold this position for about 30 seconds and then sit down.

9. Raise Your Legs While Lying

Lying Feet Photo: Lying Feet (Stylecraze.com)

This crunch can be done while lying on your back on the mattress.

The lying leg lift is one of the most difficult exercises of any movement.

In this move, you can lift your leg without bending it. Abdominal muscle strength is very good in this movement. How to do it?

  • Lie on your back on the mat with both right and left hands. Palms to the floor.
  • Then, spread the toes out as we lift both feet.
  • Lift your legs until your body forms a 90-degree angle with the floor. When lifting your legs, don't let your knees bend!
  • Hold this position for a few seconds.
  • Slowly lower your feet to the floor.
  • Repeat these 2-3 sets of 10 repetitions each.

10. Superman Pose

This movement is more fun and unique. Like flying superman, this stomach strengthening method will be very effective, not only forlower belly but also the hips, thighs, and glutes.

How to do this:

  • Lie face down on the mat, arms extended above your head.
  • Make sure your body is straight from your toes to your hands.
  • Lift
  • our hands and feet together, as if flying.
  • Hold this position for 5 seconds. Hold hands and feet to release.
  • Do 2 sets of 10 times each.

11.Bicycle Crunch

This move is quite challenging, but it can help your abdominal muscles become stronger and flatter.

This movement is similar to a cyclist who must pedal with the right and left feet.

The difference is, this crunch is done while lying on your back with your legs raised up. How to do it:

  • Lie on your back on the mat.
  • Place your hands to support your head as shown above.
  • The position of the head is slightly bent forward, not attached to the mattress. It is about 45 degrees from the floor.
  • To position your feet, lift your feet up to form a 45-degree angle with the floor.
  • Rotate the torso to the right and left with the head in the direction.
  • When we look to the right, your left leg is bent to attach to the elbow. Then squeeze back.
  • Repeat this action in turn.
  • Repeat this movement 2-3 times. Each set consists of 10 reps, 5 on the right and 5 on the left.12.

Mountain Pose Photo: Mountain Pose (Openfit.com)

Yoga poses to shrink the stomach followed mountain pose. Ideal heating position

This movement can improve blood circulation and activate the core and other peripheral areas. So make sure your body is ready for the other poses there are.

To try it, follow these steps:

  • Stand flat, heels slightly apart and big toes touching. Keep your spine straight with your hands by your sides and palms facing your body.
  • Extend your arms forward and bring your palms together.
  • Inhale deeply, straighten the spine. Lift your folded arms up and straighten them as much as possible.
  • Try to lift your ankles and tiptoe, eyes toward the ceiling.
  • If you can't stand on tiptoe, keep your feet flat on the ground, looking up at the ceiling.
  • Breathe normally and hold the pose for 20 to 30 seconds.
  • Inhale deeply as you exhale, slowly relax and bring your feet back to the floor.
  • Repeat 10 times, gradually increasing the count.

So that's it, about the exercise to reduce belly fat at home for women, which I can explain to you, hopefully it can be useful.

en_USEnglish