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Top Exercises At Home To Have Toned And Beautiful Abs

In this article, you can do the exercises at home that are most loved by many people, easy to practice exercises to lose belly fat for men and woman. Let's see.

Exercises to lose belly fat for men and woman to have toned and beautiful abs
Exercises to lose belly fat for men and woman to have toned and beautiful abs

1. Reverse Crunches - Easy exercises for lower belly fat 

Reverse crunches are one of the most effective exercises to lose belly fat for men and woman. You should pay attention to keep your back straight when practicing otherwise you will have pain, even back injury.

Doing:

- The lying position is similar to a regular crunch, but keep the leg so that the shin is perpendicular to the thigh bone, and the knee is bent at a 90-degree angle. 

- Then, raise your knees and bring them slowly as closer to your chest.

- Hold for 2 seconds and bring your legs back to the original position.

- Perform 10 times / 1 exercise. It is recommended to practice 2-3 times a day with this extremely effective belly fat loss exercise.


2. Vertical Leg Crunch - Try daily to practice this exercises for lower belly fat

This exercise is not only one of the effective exercises to lose belly fat but also help to increase enhances flexibility for the whole body.

Doing:

- Lie on a flat surface so that your back, belly and buttocks are close to the surface, hands behind your head, legs raised.

- Try to keep your legs still, inhale deeply, when bending over, exhale slowly.

- When you lower yourself, inhale again, as as you fold up, exhale slowly.

- Do from 12-15 times / 1 exercise, practice 3 times a day.



3. Rolling Plank Exercise - A great effect exercises

Normal Plank exercises will increase the effectiveness if you combine them with push-ups to reduce belly fat.

Doing:

- You start in a plank position. Then, using your right elbow and right leg as a pillar, try to keep your elbow perpendicular to your shoulder.

- Turn your body and slowly raise your left elbow, keeping it perpendicular to your shoulder, left foot resting on right leg, hips keeping straight.

- Hold in 30 seconds and change sides.

- Try to do 1-2 minutes for this exercise to get best effect of reducing belly fat

4. The Stomach Vacuum

This is one of the most effective and safe exercises for lower belly fat that you can easily apply.

Doing:

- Hold your body in a position where your knees and hands touch the ground. Keep your back straight parallel to the surface

- Breathe deeply and relax your abdominal muscle. 

Exhale, squeeze the abdomen, pay attention to use the abdominal muscles, not the chest to push out the air.

- Then, keep the position of the abdomen, inhale and exhale for 15-30 seconds.


5. Captain’s Chair - Easy exercise to do at home

If you do this exercise to lose belly fat, you will need a chair. You notice keeping the spine straight during the workout.

Doing:  

- First, you sit up straight on the chair, then relax your shoulders, put your hands on your hips or clinging to the arm of the chair for support, eyes looking down.

- Inhale deeply, as you exhale, bring your legs slowly up, so that your knees touch the chest as close as possible. Try to hold that position for 5 seconds and slowly lower your legs.

- Repeat 15-20 times / 1 exercise.



6. Alternate Heel Touch

Another belly fat loss exercise on this list is alternate heel touchers, which not only help reduce unwanted fat but also help your body become toned. If you want to have a beautiful waist, do this exercise right away.

Doing:

- Lie on your back on the floor, straighten 2 tau along the body, 2 feet lying on the floor and close to the buttocks.

- Slightly raise your head, pull to the left so that the left finger touches the left heel.

- Turn back to the original position and repeat all steps with the other side.

- It is recommended to perform this exercise 3 times, each time should be done about 12-15 times to be effective.


7. Scissors Exercies

Scissor exercise requires movement of both legs, and from there, it helps to get rid of excess fat in the abdomen quickly.

Doing:

- Raise your legs so that they are at a right angle to the floor.

- Keeping the right leg still, lower the left leg until it is about 15cm off the floor, then stop, raise the shoulders and head off the floor at a 45-degree angle.

- Next, switch legs and perform the same movements as before.


To get good results when practicing these exercises for lower belly fat, you need to pay attention to some of the following issues:

- Should combine the above exercises with Cardio exercises to be effective.

- Before exercising, you should pay attention to warm up and pay attention to stretching after exercise to avoid muscle fatigue.

- Can change, choose to practice different exercises. During the exercise period should be maintained regularly for at least 30 minutes a day, you can increase the number of repetitions for the exercises to suit your health status.

- In addition to the exercise regime, you should also pay attention to a suitable and healthy diet with eating ways to burn belly fat fastest.

- Try to drink enough water daily to keep your body hydrated.

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