Which exercise is best to reduce belly fat

Do you think crunches are the best way to lose weight? The belly crunch is the king of thin belly, the following small series will share with you 3 sets of belly crunch movements to help you lose belly quickly.

Beginner – Crunches

1. Lie on your back on a mat with your legs bent and your hands behind your head.
2. Do not leave the mat with your lower back, move your chest up and forward to the highest point, and then slowly lower it to the starting position. (Hold your head gently with both hands, don’t use force, exhale when you go up, your abdominal muscles should feel shortened and tight. Do 2-3 groups of each movement, 10-15 times per group. Rest for 60 seconds for each group.

Matters needing attention: A is to roll up the spine, lift up slightly in a way of curling the body, look at the navel, and keep the lower back from the ground when getting up. That’s why it’s called a crunch. B is the upper body is straight, the spine is close to the thigh bone, the whole back is straight, and when you stand up, only the buttocks are on the ground. This is the traditional sit-up. It is easy to cause damage to the spine. Once you get used to the crunches, you can challenge the reverse crunches and side crunches.

Advanced – Reverse Crunches

Action essentials: Raise your legs at 90 degrees to the ground and tighten your abdomen. Do 3 sets of 10-15 reps each. The pelvis is located in the lumbar spine. If the pelvis is tilted too far forward, it will increase the flexion of the lumbar spine and cause an excessive burden, which will lead to bone hyperplasia in the long run. The reverse crunch requires us to lie flat on the ground or on a mat, lift our legs off the ground, keep our thighs perpendicular to the ground, and keep our knees at 90 degrees.

Detail method:

1. Hold your head with both hands, exhale and slowly roll up your upper body
2. Try to touch your thighs with your elbows
3. The spine and thoracic spine should be like snakes, rolled up section by section
4. It doesn’t matter if the elbow joint can’t touch the thigh, just find the contraction of the abdominal muscles, and stop for one second at the highest point of the movement. After each set, you can do an abdominal stretch. You can do 3 to 4 sets of 15 to 20 repetitions each time, but you can’t do it right after a meal.​​

Action points:

1. Lift your pelvis up and roll it toward your chest. The purple circle on the person on the right is your pelvis, and you need to control it to rotate in the direction of the arrow, which means trying to push your belly button closer to your chest.
2. The pinching of your legs and upper body is almost unchanged. It’s the blue corner in the picture. When the movement starts, you may feel that it is easier to lift the pelvis by flicking the feet toward the body, but that actually uses a lot of inertia, not the contraction of the abdominal muscles. However, a slight change in angle is acceptable.
3. Don’t try to lift your entire back off the ground. First, because it hurts your neck! If you try to lift your entire lower back off the ground, you put your entire weight on your neck, which is very dangerous. Second, the key to training the abdominal muscles is to roll up the spine. It is not helpful to lift the lower back for further contraction of the abdominal muscles.

Advanced – Sideways Crunches

Action essentials:

1. Lie on your side on the mat, the upper leg is bent, the angle between the thigh and the calf is about 60 degrees, the foot is on the ground, the knee is perpendicular to the ground, the lower leg is flat on the ground, the knee is also bent, the thigh and the calf are bent. The included angle is also about 60 degrees. Place the foot on the top of the other foot, fix the leg on the ground in one position, tilt the upper body, lift the shoulder on the same side of the foot on the ground, the other side is close to the ground, and the upper arm is placed on the other side on your shoulders, with your lower arms straight and naturally resting on the mat.
2. Take a deep breath first, then forcefully tighten the external oblique muscle on the far side of the ground, exhale at the same time, and then inhale while the external oblique muscle slowly relaxes, and the body returns to its original position.
3. Repeat the above actions. Matters needing attention: 1. In order to make the muscles of the external oblique muscles on both sides grow evenly, the movements of the external oblique muscles on the left and right sides should be adjusted once for each exercise group. 2. Do 4 sets of each exercise, when both sides are completed as a set, there is no interval in between. After both sides have been practiced, take a 1-2 minute interval before starting the next set of exercises. Each side – 20 reps, do the same 4 sets. To give your muscles time to recover, practice every other day. 3. Note that the movements must be standard, otherwise the rectus abdominis will use the force and affect the exercise effect of the external oblique muscle.