Effective Exercises to Reduce Abdominal Fat

The most critical part of our body is the abdominal area. Without noticing our body accumulate fat around our waist. Things that cause abdominal fat are unhealthy lifestyle. Things that cause abdominal fat are unhealthy lifestyle, having poor diet or being sedentary.

Miracle won’t occur to dissapear that fat, we need effort and exercises to get rid of abdominal fat.

V-Ups

To perform this V-Ups Exercise:

  • You need to lie down on a flat surface.
  • Begin with your legs straight, and come up.
  • You should touch your toes, and let your torso fall back down
  • You should bring s up your leg into the air, and touch your toes again.

Bicycle exercise

  • You should lay down on the floor with your lower back pressed to the ground.
  • Place your hands behind your head and bring your knees in towards your chest
  • You should lift your shoulder blades off the ground.
  • In 45-degree angle You should straighten right leg out  and turn your upper body to the left, and bring your right elbow towards the left knee.
  • Move  your  rib cage  not  your elbows. Switch sides
  • Make20 reps in 3 sets.

Swiss Ball Rollout

  • In front of a Swiss ball sit on your knees placing  your forearms and fists on the ball.
  • Slowly roll the ball forward, while keeping s your core braced,
  • Without allowing your body to “collapse straighten  your arms and extend your body.
  • With using your abs  pull the ball back to your knees.
  • Make 20 rep in 3 sets.

Ball crunches exercise

  • First sit on pilates ball.
  • Roll on ball to lay on it with shoulders and head hanging off and knees and hips bent.
  • Hyperextend back on contour of ball.
  • Put your hands behind neck or beside head.

Rolling plank exercise

  • Begin in a plank position with  forearms perpendicular to your body.
  • By contracting your abs brace your core forcefully as you were about to be punched in the gut.
  • With your right arm raised above you roll to your left forearm into a side plank.
  • Roll back to the original plank position.
  • With your left arm raised above you, roll to your right forearm into a side plank

Squatting dips

  • In front of your chest with both hands hold a weight dip.
  • Hold your arms completely straight.
  • Make a squat while holding the weight in place.

Wood chopping exercise

  • Stand with your feet wider than shoulder width and your toes slightly pointed outwards.
  • With both hands grab the handle above your shoulder.
  • You should rotate your body downwards towards your opposite knee.
  • Keep your arms straight and rotate through the mid section.
  • Lower weight back to starting position.

Crunches

  • Lie on your back with feet flat on the floor, hip-width apart  and your knees bent.
  • Put your hands behind your head so your thumbs are behind your ears.
  • You should hold your elbows out to the sides
  • Tilt your chin slightly, leaving space between your chin and your chest.
  • Pull your abdominals inward.
  • You should curl forward  that  your neck, head, and shoulder blades lift off the floor.

Article source:

http://womensmap.com/

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