For girls who are worried about Belly fat that causes the belly to become bloated, protruding, and to the point of losing confidence when wearing clothes. Until you don’t want to dress up. Today we have 5 poses to reduce your stomach quickly. This is a simple way to reduce your belly. You can do it yourself at home.
Position 1: Leg Raises.
This pose helps tighten the thighs, abdomen, and may also tighten the hips to tighten the rear leg muscles.
• Lie flat on your back on a mattress with your arms on either side of your body.
• Ready to tense your abdomen. Lift both legs up and push them towards you as much as possible.
• Relax the muscles, then put your legs down.
• Do this until you complete 15 times, counting as 1 set. Continue for 3 sets.
Position 2: Knees touch elbows (Bicycle crunch).
This pose helps exercise the upper, lower, and side abdominal muscles and also tightens the inner thigh muscles.
• Lie flat on your back on the mattress. Place both hands together behind the nape of the neck.
• Tighten the abdomen. Bend your left knee and lift it up. Lift your head and twist your right shoulder. Let your elbows touch your knees.
• Alternate legs and shoulders, alternating until you complete 15 reps. Continue for 2 sets.
Position 3: Alternating leg kicks (Flutter Kicks).
This pose helps exercise the upper and lower abdominal muscles.
• Lie flat on your back on a mattress with your arms on either
side. • Start by contracting your abdomen, then slowly lift both legs up. Hold
• Tap legs alternating up and down. With both legs not touching the floor, straight, no knees bent.
• Do until 15 times, counting as 1 set, ufabet https://ufabet999.app, then put your legs down. Continue for 4 sets.
Position 4: Lift the body (Hip Bridge).
This pose helps exercise both the abdominal muscles and the buttocks to tighten them. Looks more proportional And if anyone has a problem with back pain, this position will help relax the muscles in the back and make it more flexible.
• Lie flat on your back on the mattress. Place your arms on either side of your body. With both knees raised
•Tense the abdomen and buttocks and lift the torso, hips, and thighs, keeping both arms and shoulders close to the mattress.
• Hold until you feel the tightest, then relax.
• Repeat until complete. 15 reps count as 1 set, continue for 4 sets.
Position 5: Plank (Plank)
when you have stretched your muscles with the 4 exercises above. Let’s finish with a plank pose that helps build muscle strength in the entire body, abdomen, arms, and legs at the same time.
• Turn over to lie on your stomach. •
Set your elbows to about shoulder-width apart.
• Tighten your abdomen and hips. Lift your body up, trying to Keep your back, hips, and legs in the same plane parallel to the mattress.
• Hold for 30 seconds, then relax and rest for 10 seconds. This is counted as 1 set. Continue for 2 sets. If your muscles are stronger, you can increase the plank time for longer.