If you find it difficult to wear tight pants, or abdominal fats for a long time, you will realize that it is time to seriously exercise.

Many of us are not excited about spending hours at the gym, but recent studies show that only 15 minutes of exercise every day can also effectively burn fat, improve and improve.Resistance, endurance and metabolism of the body.

Try the following training plan to get toned, fast and long -term abdominal muscles.You don't need any special device - a yoga mat is enough.

Not all exercises are suitable for everyone, so you should consider your physical and health condition.Remember that exercise will be most effective when combined with a healthy diet.

1. Abdominal bend

This is one of the best exercises that make it flat that you can think of because it helps you burn belly fat easily.

How to do it:

Lying on your back.

Fold your knees and place your feet on the carpet.Hold your legs close to each other or a bit away.

Place your hands behind the head.Make sure your thumb is placed behind the ears and the other fingers support the head area.Do not knit fingers because it will put more pressure on the neck.

Raise the upper part of the body from the floor.Breathe out when lifting people and keeping the elbows spread wide.Tighten the abdominal muscles when performing the movement.

Back to the original position.Inhale when lowered.

Repeat the 10 -time exercise.Perform 3 rounds of the first time.After getting used to it, it is possible to perform 4-5 or more in the training process.

If you want the exercise to become a bit harder, you can improve your legs and cross your legs.

2. Bending people to horizontal

This exercise will extend and enhance the strength of the skewer muscles.

How to do it:

Standing your legs width or wider.Raise your hands straight on the head and inhale.

Land your right arm to the right and stretch your left arm to your head, exhale, bend your body to the right.

Back to the original position, the arm placed on the head, inhaled.Do the same exercise for the left hand.Make sure you only bend on the waist and use the skewer muscle.

Repeat the exercise 10 times each.Perform 3 rounds.

You can also perform the bend with dumbbells if you want to strengthen the muscles more skewers.

3. Lift the foot vertically

This exercise will enhance the lower abdominal muscles effectively.

How to do it:

Lie on your back, legs straight and close together.Hold your arms straight on the sides.

Raise both legs while holding straight.

Slowly lower your legs so that the floor is slightly higher than the floor.Hold the posture for a few seconds.

Lift your feet again.Inhale when lowering your feet and exhale when lifted.If lifting your legs straight too hard for you, you can start by lifting your legs with your legs crossed.

Repeat the 10 -time exercise.Perform 3 rounds.

The slower you do this exercise, the harder it is.So, if you want your lower abdominal muscles to be really healthy, try to perform the slower lifting as slowly as possible.

4. Plank (board)

This exercise can look simple but extremely effective in strengthening the strength of the core - abdominal muscles, diaphragm and pelvic floor.

How to do it:

Lower your forearm.Take a straight shoulder right on the elbow.The arm forms a 90 degree angle.

Put your legs straight back, lift your knees up.Hold a straight line from the heel to the top of the head and look down.

Tighten the abdominal muscles and keep the posture as long as possible.

When you can hold the posture for 60 seconds, turn to a more complex plank posture.

5. Bridge movements

This exercise is good for the abdominal muscles and also helps strengthen the buttocks and thighs.

How to do it:

Lie on your back, knees folded, feet under the knee.Place the arm beside the body.

Tighten the abdominal and buttock muscles.Raise your hips to create a straight line from the knee to the shoulder.

Lower the spine back to the original position.Inhale when lifted and exhale when lowered.

Repeat the exercise 20 times.Perform 3 rounds.

6. Plank horizontal

The horizontal plank is a great exercise that helps firm the core muscles, enhance metabolism and improve the stamina of the body.

How to do it:

Lie on your side, elbows just below the shoulders and upper feet placed on the lower feet.

Raise your hips to create a straight line from the foot to the top of the head.Do not let the hammock drop down.

Try to keep your posture for 60 seconds.Breathe calmly.

If you are a beginner, start by doing a plank posture with your knee curved.

7. Counter cobra posture

This posture takes the abdominal muscles, enhances the arms and shoulders, and helps improve and improve mood.

How to do it:

Lie on your stomach, stretched out.

Place your hands under your shoulders, bend your elbows back.

Press the feet and thighs on the floor.

Enhance your arms, breast augmentation from the floor when inhaled.Press the coccyx towards the pubic bone.

Press the shoulder blades on the back.

Hold the posture for 15-30 seconds.Breathe calmly.

Back to the original position when exhaled.

8. Boat posture

The boat posture is the most difficult exercise in our training plan, so if you are a beginner, you should choose simpler postures.

How to do it:

Sitting on your knees and feet on the floor.

Slightly leaning back and lifting your legs so that the lower leg is parallel to the floor.

Stretch your hands in front of your shoulder.Keep the knee folding position for about 30 seconds.In abdominal muscles and extending the spine.

Return to the floor and relax for a few seconds.

Perform the exercise again, but this time it holds the straight as possible for the body to form a V -shape.

Keep the position as long as possible.If you feel like you're losing the V -shape, go back to the knee position for a few seconds and then start again.

These exercises not only help you reduce belly fat but also improve your body's endurance - do not forget that these exercises should be done regularly and regularly.

Do you know any other exercises that can reduce belly fat better?Please share with us.