For women, excess fat is always a "scary" enemy, especially in the belly area. Belly fat just makes you lose confidence, just make the body become heavier, more tired. Today, we will introduce to you exercises to reduce belly fat for women the most effective. These exercises can be done at home, which is quite easy. Invite you to consult with us.
Warm up abdominal muscles
The easiest exercise to help women reduce belly fat is to heat up the abdominal muscles. The steps are as follows:
- Lie on your back comfortably, with your back to the floor, your legs supported so that it's perpendicular to the ground.
- Two hands to lean slightly on the ear.
- You do the upper torso toward the abdomen.
- For about 3 seconds, hold the neck perpendicular to the body to tighten the abs.
- Slowly bring the body back to the original preparation position.
- Continue to repeat step 2.
- In this motion, first you have to press your whole body to the floor, 2 hands still leaning gently on the ear.
- Try to squeeze your abs and slowly lift your body up, your feet still close to the ground.
- Try to bend the entire front body so that the face is as close to the thigh as possible.
- Lower the person to the first position.
- Repeat step 2
Lift and lower 2 legs
- The preparatory position of this movement is similar to that in the abdominal movement. Hands outstretched and squeezed close to both sides.
- At the same time, you tighten the abdominal muscles and lift all 2 feet at the same time off the ground.
- Slowly bring your legs back to the original preparation position, the back must always press against the floor.
- You repeat the same as step 2.
Lift and lower each leg
- The prepared position is similar to the lifting and lowering of 2 legs at the same time as above.
- Tighten your abs, while lifting your right leg off the ground at a 90-degree angle to the floor.
- Slowly bring your right foot back to its original position.
- Continue lifting your left leg off the floor so that it is at a 90-degree angle.
- Lower left foot and repeat as many times for the 2 legs.
Cramping - Abdominal crunch
- Preparing postures are the same as lifting and lowering the legs.
- You perform the wrong knee bend for calves and thighs close to each other so that the legs shrink towards the abdomen.
- Try to squeeze your abs so you can lift your butt and hips off the ground. At the same time, straighten your legs so that your thighs and calves and thighs are perpendicular to each other.
- Slowly press your calf back to your thigh and return to the starting position.
- Repeat step 2.
Cross-legged movement of scissors
- The preparatory posture is still the same as the lifting and lowering legs.
- Tighten abdominal muscles to lift 2 feet off the ground.
- While in the air, spread your legs apart to look like a pair of scissors.
- Try to cross your legs together.
- Repeat step 3.
- The preparatory posture is still lying against the floor like in a lift and lower the legs.
- Lift your legs off the ground and bend your knees so that your thighs and calves form a 90-degree angle.
- Pull your left leg in the direction of your chest and stretch your right leg in the opposite direction (just like when you're riding a bicycle).
- Continue to follow the number of times you want.
The above actions will help you to tighten your abs, heat up your belly to burn fat. However, these movements need training every day, effective training time is 30-60 minutes / day. For beginners to practice it can be a bit difficult. Just maintain regular exercise, the abdomen will significantly shrink, your health will also be improved.
Is there a method to reduce belly fat for women faster?
For office women, postpartum people or overweight physicians, spending time for gym sessions or self-training at home are very difficult. Nowadays, there is a way to reduce the number of effective and quick measurements by many people, which is to use the waistband.
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