Maybe you do not know that there is a quick and easy way to lose those extra chiletti near the belly. If you do not know what it is, we’ll tell you. It is training, with a little constancy, every day. Even at home. So here is a summary guide to some weight loss exercises , which, if implemented in a healthy diet and a balanced lifestyle, will give you an extra gear to get a flat stomach.
Remember to have consistency in applying this exercise program and you will begin to see good weight loss results even at a short distance. Those that we will discuss in the following paragraphs, in addition to this video, are exercises for weight loss and exercises for flat stomach. In any case, these are abdominal exercises . We advise you not to search on Google “abdominal exercises man or woman abdominal exercises” because these abdominal exercises, to lose weight, are valid for both sexes.
So let’s start with our zone abdominal training program:
1. Low abs
Let’s start with the lower abdominals. To improve them, frequent use of the legs is expected, combined with bust movements. The main exercise for low abdominals is cycling. The position is supine, lying on the back:
Put your hands or fists closed under you
To do the bicycle, lift your legs off the ground, starting to pedal in the void
Stretch your legs well and make “rides” wide, so as to stimulate the area between the lower abdominals and the thighs.
2. High abs
Let’s move to the upper part of the abdominals:
Get any support (even a chair will be fine)
Lie down on your back and hold your legs upright on the ball or chair
Put your hands behind your head, possibly opening your elbows, and lift your torso and head without bending your neck, try to contract your belly
Get up as much as you can and remember to exhale in the contraction phase.
Return to the initial position, then repeat the exercise for approximately 30 times.
3. Oblique abdominals
The best exercise for oblique abdominals involves the use of the medicine ball, useful in many disciplines. The application is simple:
Stand with your back on the ball.
Then bend your knee about 90 degrees from your thigh, leave your arms extended along your body.
Stay leaning against the tool without taking your back off.
Try to bring your fingers close to your knees, swinging left and right with rhythm.
Remember to look at what you have above, so you can keep the right posture more easily.
4. Abdominal exercises for complete weight loss
We then arrive at an exercise that summarizes the complete abdominal area. It’s very simple:
Just lie down on your back holding your arms on the ground, stretched out along the body.
Bend your legs and bring your knees up to your chest (it will then bring your lower limbs back to their initial position).
This way you will work with the low abs and the high ones at the same time. Eventually you can implement this exercise by crossing the legs in movement, thus working also with the oblique abdominal belt.
5. Exercise to redefine hips
Lie on your side with your legs stretched out and place your arm on the ground with your elbow bent.
Force your folded arm and lift your torso and legs, keeping the other arm’s hand on your side
Contract the buttocks and the abs and keep the position for 20 seconds.
Repeat 5 times per side.
It is one of the best do-it-yourself exercises for working on oblique abdominals, which define the hips.
6. Abdominal crunches
The crunches are the abdominal folds that are definitely more suitable for training the central muscle of the abdomen:
The crunch is performed lying in a supine position, with the legs spread at the height of the hips.
Raises the torso in the direction of the pelvis, which must remain firmly supported.
During the execution, the arms can be placed along the torso, or held next to the head with the fingers of the hands touching the temples.
It is advisable to keep an angle of about 30-40 degrees.
7. The slow climber (the fake climb)
The climber is one of the most strenuous exercises for the abdominals, but it is quite easy compared to the others:
Just position yourself in a prone position with your arms outstretched and rigid, as if you were about to start bending
In turn bring your knees up to your stomach.
Always remember to warm up properly with the rope or jump before starting.
8. The side plank
Among the exercises for the abdominals, less known, there is the lateral plank, which helps, in fact, the side part of the abdomen. To do this, simply:
Position yourself on the side with the elbow resting on the ground and the body in a rigid position, forming a triangle with the ground.
Now it is sufficient to raise and lower the pelvis with slow and repeated movements.
For convenience, you can keep the uninvolved arm resting on the side. Then change side for a better yield. Remember to always warm up before performing these exercises.
The contraction is an exercise that is performed in an upright position, or standing. This exercise serves not only to get rid of abdominal fat (and to thin the waist), but also to promote intestinal regularity.
Standing with your legs apart, bend your knees slightly.
Bend forward with your hands resting on your thighs and with your fingers pointing inside your leg.
Inhale and pull the stomach inward, contracting it upward. Keep this position by counting up to three.
Gently release the abdomen and contract it again for a second. Repeat this contraction three times.
Return to the upright position, exhale and rest for a few minutes to normalize breathing.
Return to the initial position and repeat the exercise five times.
10. Abdominal stretching
Abdominal stretching is considered one of the best exercises to slim the waist. It is performed in a lying position.
Lie down with your back resting on the ground.
Bring your hands behind your head.
Raise your legs to the ceiling, keeping them taut and united.
Move your legs by making a circular movement from right to left.
Return to the initial position and repeat the circular movement from left to right.
Inhale and lift the torso, bending the knees and bringing the legs to the chest. Tighten your legs with your hands to keep them on your knees.
Exhale and bring your torso to the ground to return to the initial position, with the arms on the sides of the torso and the legs stretched and united.
Repeat the exercise ten times.
These were 10 simple exercises to make the abdomen lose weight , to do, with or without the use of small instruments, even at home. For more tricks and secrets about it, check out other blog articles ! They will help you get back into shape soon.