You want to own a toned, seductive waist without going to the gym?This article will guide you 10 simple but extremely effective abdominal movements, helping you quickly get your dream physique.
The movements of abdominal folding, in addition to improving posture, strengthening the muscle strength, also helps burn calories andReduce belly fat.Besides, you should also combine with a healthy diet and cardio exercises to achieve the best effect.
Movement 1: 15 times/Hiep;Total 2 rounds
The first movement is the abdominal exercise that everyone must be familiar with!
- Sit at the edge of the sofa, put your hands on the sofa, put your legs naturally and use your abdominal muscles to lift your legs.
- You should do it slowly, keep in 3 seconds and then return to the original position.
Movement 2: 15 times/Hiep;Total 2 rounds
After sitting on the edge of the sofa, we use the abdominal muscles to straighten our legs forward and perform the foot of the foot up/down at a fast speed.
Movement 3: 15 times/Hiep;Total 2 rounds
This movement is quite similar to movement 2 but the range of stone is wider.The second east is a narrow foot kick, which helps to train the core muscles and endurance.Step 3, the amplitude of the foot is wider, so it requires the balance of the body.
Movement 4: 15 times/Hiep;Total 2 rounds
Sitting on the edge of the sofa, kicking your legs forward and slightly leaning back.If you want to increase your core muscle strength, you can hold your posture for 3 seconds and then return to your feet and hug your ankle.
Movement 5: 15 times/Hiep;Total 2 rounds
The 5 and 4 movements are almost the same, the difference lies in the movement of the upper body and hands.Combining two movements with each other can not only slim the abdomen and waist, but also improve the feeling of balance and stability of the body.
Movement 6: 15 times/Hiep;Total 2 rounds
This is a very effective exercise, helping the muscles - tendons - joints of the body more flexible.Use your arms to hug your chest, open and close your legs like a frog legs as the name, relax and lean back after stretching your legs;When collecting foot, the abdominal muscles are sure.
Movement 7: 15 times/Hiep;Total 2 rounds
Adding lifting movements can not only train the core and endurance of the muscles but also make the body burn calories effectively!It is important to note that when we lower their feet, our feet do not touch the ground, that is, the legs will stay high during the training process.
Movement 8: 15 times/Hiep;Total 2 rounds
Ride in the air is also a very familiar weight loss exercise and burn belly fat very well!You can not only perform when lying but also done on the sofa in the sitting position.Depending on the habit, or space, you can sit at the edge of the bed and do some "cycling" before going to bed.
Movement 9: 15 times/Hiep;Total 2 rounds
This abdominal movement has a great effect in reducing belly fat and comprehensive core training.You sit on the edge of the sofa, stretch your arms forward and lift your legs up to the breathing of the abdominal muscles: exhale then lift your legs, inhale and lower your legs.
Movement 10: 15 times/Hiep;Total 2 rounds
This movement is very simple, holding hands behind the head and stretching his legs to feel the tension in the abdomen.After that, continuously let the heels touch each other.
Note when practicing:
- Start carefully: Before practicing, take a few minutes to warm up to warm the body.
- Practicing posture: Practicing posture will help you achieve high efficiency and avoid injury.
- Exercise regularly: should exercise 3-4 times/week to get the best results.
- Combined with a healthy diet: A balanced diet will help you reduce belly fat faster.
Source: beauty321