Best way to get rid of belly fat exercise

83

In order to train the abdominal muscles, we should first understand the function of the abdominal muscles. The abdominal muscles include the rectus abdominis, external oblique, internal oblique, and transverse abdominis. When they contract, they allow the torso to flex and rotate and prevent the pelvis from tilting forward. The abdominal muscles also play a very important role in the movement and stability of the lumbar spine, and can also control the movement of the pelvis and spine. Weak abdominal muscles can lead to increased pelvic anteversion and physical curvature of the lumbar spine, and increase the chance of low back pain.

1. Waist Twist: Holding a handle or pulling a certain weight with one hand, twist waist and turn around in various postures to exercise the external oblique muscles and waist muscles.
2. “Bicycle” exercise: Supine position. Take turns flexing and extending both legs, imitating the movement of riding a bicycle. The movements are fast and flexible, and the range of flexion and extension is as large as possible. It lasted 20 to 30 seconds.
3. Raise the legs to close the abdomen: mainly to develop the lower abdominal muscles. Lie on your back with your legs straight and as high as you can, then slowly lower them down. After doing this exercise evenly, continue doing the same with both knees bent. Repeat 8 times.
4. Seated body bending: mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean your upper body back, keep your balance, and then bend your knees to tuck your abs so that your abs are extremely flexed. During the exercise, the feet should never touch the ground.
5. Leg bending exercise: Supine position. With both arms flat on the ground, straighten the legs and bend the knees at the same time, inhale, make the thighs close to the abdomen; then exhale and slowly restore. Repeat 8 times.
6. Sideways Bend Exercise: Stand upright. Spread your legs apart, raise your arms horizontally from side to side, bend your upper body forward, touch your right foot with your left finger, and lift your right arm up naturally, without bending both legs and arms, inhale, then restore, and exhale. Change direction again and repeat. Do it 8 times in a row. The above exercises, each person can choose according to their own situation, and according to the physical condition of each exercise from the least to the most, gradually increase, 2 times a day.