These exercises and eating habits will help you quickly remove your belly.
Classic plank
This seemingly simple exercise will help you tone everything. muscle your body.
You need to lie on the floor, lean on your elbows and toes. The back should be straight, and the whole body should resemble a string stretched parallel to the floor. Try to stay in this position for as long as possible.
Gradually increase the duration to 1 minute and then to 5 minutes.
Raising the case
You need to lie on your back, bend your legs slightly at the knees, while folding your arms behind your head. Lift your torso slightly to feel the tension in your abdomen. Do the exercise for 2-3 sets of 10-15 repetitions.
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Scissors and rotations
You need to lie on your back, and put your hands along the body. Raise your legs to a comfortable height for you to feel the tension in your abs. Now do the following movements:
- raise and lower your legs to the starting position;
- hold your legs, performing cross movements ("scissors");
- close your legs together and perform circular rotations.
Vacuum
A very effective exercise that can be done both lying down and standing upright. Inhale deeply through your nose, and then, while exhaling through your mouth, draw in your stomach as much as possible. Do at least 3 sets of 15 reps. And after the first month of training, you will see the result.
It will be interesting for you to read:
- TOP-3 effective exercises for the wasp waist;
- how to dress if you don't have a waist;
- 5 tricks to emphasize your waist and hide flaws
