If you are concerned about the fat that has accumulated around your waist and belly and want to tighten your muscles, these exercises are a great solution.
The exercises in this article should only be done once a day so that all your excuses for not having time fall by the wayside.
Lie face down in a push-up position.
Keep your palms on the ground next to your shoulders and your feet flexed with the bottom of your toes on the ground.
Take a deep breath and press a pump.
Your body should form a straight line from your heels to the top of your head.
Pull your belly button toward your spine and squeeze your buttocks.
Look down to keep your head in a neutral position and breathe normally.
Hold for at least 10 seconds and lower yourself to the floor.
To begin this exercise, lie on your side so that only your forearm and the side of your foot are touching the floor, then make your body form a straight line (side plank position).
Next, you should bend at the waist and lower your hip to the floor, then come back up and then repeat for the desired number of reps, then switch sides.
SIDE PLANK AND ROTATION
Lie on your right side with your legs straight and lift with your right hand so your body forms a diagonal line.
Leave your left hand on your hip and turn your stomach and hold for 60 seconds.
If you can’t reach 60 seconds, hold for 5-10 seconds and rest for 5; continue for 1 minute, but make sure your hips and knees don’t touch the floor.
This exercise is good because V-ups work on your upper and lower abdominal muscles and you need to first lie flat on the floor and keep your arms at ear level.
Then you need to keep your legs straight, lift your legs off the floor and lift your upper body to form a V-shape from your body, then bring your arms to reach your toes without bending your knees.
You should return to the hollow position. Follow 50 reps of the exercise.
First, you need to lie face down with your legs extended over your hips, then your toes pointed and your hands behind your head, then you need to open your legs in a straddle position.
And then open it as wide as possible without allowing your lower back to arch.
Then you need to use your inner thigh muscles to bring your legs together, then continue to squeeze your inner thighs while crossing your front leg over to your right.
And you need to lift your head and shoulders off the ground, then lower your head to the ground as you return to your straddle position.
Then repeat the movement while alternating your front leg.
Lie flat on your right side with your legs together and slightly forward.
Put your right arm on the mat and your left hand behind your head.
Crunch up in a V-shape, rising up on your hip and buttocks.
Keep your legs straight.
Lie on the floor with your palms down and your feet static on the floor.
Lift your body using your feet and hips. Repeat 15 times.
DOUBLE KNEE RAISE (CHAIR)
Pull your knees toward your chest as you push your upper body forward using your abs, not your arms.
Lower the feet almost to the floor, but do not let them touch until the end of the set.