When thinking about losing weight, one of the first things that appear in our minds is how to get a toned and slim abdominal muscles.Nobody wants to wear a tight skirt, they have to wear a pair of waist -tight pants to avoid revealing the body's defects.
Moreover, reducing abdominal fat is also an effective way to improve health by a recent study showed that a waistline with excess excess fat can cause cardiovascular, diabetes or diabetes.Even cancer.
1. Burpees
Burpees exercise is a series of movements performed continuously, helping to burn calories very large, increasing muscle strength, flexibility and endurance of the body.
How to do it:
- First, stand on your shoulder -widths and bring your hips back, lowering your body towards the ground in the squat position.
- After that, slightly slightly down, resting your hands on the floor, your legs pushed behind how to touch the floor with 2 toes.
- Use your hands to lift the body (push posture).Next, collect 2 legs in a frog dance position.Then, jump high, 2 hands raised through the head.
2. Mountain Climbers
Mountain Climbers is an exercise on the spot that simulates the outdoor climbing movement, when performing the moving movements like real climbing, very good for burning excess fat in the abdominal muscles as well as increasing.Strongness, flexibility
How to do it:
First, start with a high plank posture.Stretching the abdominal muscles, legs straight out.Perform the left foot movement to the left hand, then bring the left foot to the starting position and bring the right foot to the right hand, then bring the right foot to the starting position.Continue to do so.
3. Turkish get-up
This is a whole body exercise and especially appeared 200 years ago, it would really "burn" your abs in literally.
How to do it:
- Lie on your back on the floor, the weight is close to the chest.Fold 2 pillows and rotate to the side.Hold the barbell (kettlebell).
- Rotate the back position.Pull the two shoulders back and use the right hand to push the weight straight up and hold in the straight position.
- Straighten your left leg.The left leg and left hand to turn about 45 degrees, the left hand applied to the ground.The right leg is still folded and facing out a bit, the right foot is firmly clinging to the ground.
- Keep your right hand straight and towards the sky, actively rotate to the left and lean on the forearm.
- Sit up, push with your left hand until your left hand is straight.The body is in a sitting posture by left hand.
- Lift your buttocks from the ground by protecting with your left hand and pushing it with your right foot.The left leg is still in contact with the ground and straightened.
- Fold your left leg and pull your feet back.Kneel on the left leg.
- Punch your right hand on top and push by left hand.Leaning to the vertical position.The body is in a kneeling position and right hand is raising on the head.
- Use your right leg to push people up the upright, upright position, two legs next to each other, the right hand holds on the head.
4. Medicine Ball Burpees
The exercise combined with Medicine Ball, an extremely versatile gym tool and it will help you quickly achieve the perfect 6 -pack abs.
How to do it:
- Put the ball on top of the head, the legs spread width with the shoulders.
- Next, hold and beat the ball to the ground, straighten your legs back.
- Collect 2 legs in a frog jumping position and jump back to a high plank position, so that the body is in a straight line.
- Then, bring the ball over the head, expand the body and stand up.
5. Sprawls
This is a whole body exercise that requires you to apply a lot of muscles, it helps shape and firm the body, especially your abs.It can be said that it has brought the traditional Burpees exercises to a new level.
How to do it:
- Stand with your shoulders, sitting in a squat position and put your hands on the ground.
- Then stretch your legs in the plank position, lowering the body to touch the ground.
- Jump up, in a squat position and then stand up.If you want to burn more calories, you can jump up one more time between each repetition
6. Side-to-side Medicine Ball Slams
"A dynamic, booming and extremely good exercise in metabolism and not only aimed at a certain muscle group," said Chris Divecchio, coach and founder of Premier Body & Mind.
How to do it:
- Stand with your shoulders width
- Hold and beat the ball to the ground aside.Turn the feet, knees and body in the direction of the ball.When the ball bounced to catch the ball in a squat position.
- Continue with the other side
7. Overhead Medicine Ball Slams
This is a test of endurance test, heart rate will increase faster every time you pick up the ball and take it to your head.To make this exercise maximize, make sure to use a heavy ball.
How to do it:
- Stand with two feet as wide as the hips, hold the ball with both hands
- Next, bring your hands through the head and expand the body
- Then, beat the ball straight to the ground, remember to expand the arm
- Finally, the knee bent the position of Squat Pick up and stood up
8. Russian Twist
Russian Twist translates into Vietnamese means "Russian abdominal exercise" and this is a simple but effective abdominal fat reduction exercise.With Russian Twist exercises, the parts of the body and especially the abdomen will be burned very well, promoting stronger and firmer muscle groups.
How to do it:
- Sit on the carpet, bend your knees and feet touching the ground.
- Hands high on chest and hold a ball.Leaning backwards, leaving your body at an angle of 45 degrees, the arm a few centimeters away from the chest.
- From here, turn the body to the right, pause and squeeze the right abdominal muscle, then turn the body to the left and pause to squeeze the left abdominal muscle.
Note, must let the ribs move, not the arm.
9. Bosu Ball Planks
It can be said that this is a pretty "hard -to -eat" challenge because compared to a regular Plank exercise, just put your hand on the floor, Bosu Ball Plank will challenge your balance and make the abdominal muscles excellent activated.opposite to.That will help you burn a lot of calories and fat.
How to do it:
- Turn the rubber face of the Bosu ball.
- Put two forearms on the glossy surface and then perform Plank as usual, hold for 30-45 seconds.Can increase time depending on your physical strength
10. Run on the inclined surface
"Running on a certain inclination instead of a flat surface will increase the total calories burned by up to 50%," - Jill Penprint, a personal coach in Los Angeles.
How to do it:
Try practicing on the treadmill.Walking or jogging on an inclination from 5 to 10 minutes.Maintain for another 5 to 10 minutes, then select the speed and start running ". Continue alternating with 5 to 10 minutes walk and 5 to 10 minutes run for 30 to 45 minutes.
11. Rowing Machine
The use of rowing machine not only helps to regulate heart rate, but it also burns calories and fat effectively, increasing the ability to operate muscles in the legs, muscles, arms, shoulders and back.
How to do it:
Challenge 4 minutes: Start with 20 seconds then 10 seconds to rest.Notice how many meters you have gone during that time.(Do not leave the rowing machine or let go of the handle when you rest) Repeat eight times, try to defeat your distance after each cheo.When you finish this 4 -minute challenge, try rowing quickly 500 meters and check how long it takes you to complete it.
12. HIIT
Eliminate only cardio exercises in a stable state is best for burning fat and weight loss by studies that have shown that cardio batches alternating with many movements with fast and strong pacingmuch more effective.
Try this Hiit exercise: After 10 minutes of booting, take 30 seconds to perform more Squats, push -up, rotate on both sides ... After that, rest for 30 seconds and perform a exerciseOther in 30 seconds.Continue with 10 rounds like that.Choose any of your favorite exercises, just make sure you interfere between working exercises with different muscle groups, this will help certain muscles to recover while you practice for people.other.
13. Physical training
"If you are lifting weights in moderate levels but the belly fat will not leave, it is time to increase the intensity by using heavy weights and reducing the break time" - Tyler Spenses, health and health expertsHead coach at Exercise.com
Lifting heavy objects will create more calories burning effects, even your body will continue to burn calories even after you leave the gym.
If you are not used to such physical training, find out the whole body exercises for about 15 minutes.
14. Walk
That's right, walking.Just walking on a long distance can help you reduce belly fat.Only from 45 to 60 minutes walking fast every day can make a miracle for metabolism.
In addition, walking does not cause overwork because overcurrent can lead to excessive production of cortisol, a stress hormone that has been shown to contribute to belly fat.A fast walking hour a day can lose 0.4kg of fat per week.
15. Yoga
Yoga may not burn as many calories like running or lifting weights, but it can help strengthen your muscles and improve your toughness.Some of the highest calorie yoga postures include Plank, Yoga on seats, chaturanga and wheel posture.
Source: Health & Fitness