Many people regularly go alias fitness gymnastics aimed to streamline the stomach or lose weight, but the results are less effective. That’s what moved me to look for belly slimming exercise techniques that can be done not only at home but also cheap. Most of belly slimming tips outlined here can be done without the need of any tools.
Gymnastic movements that can streamline the stomach is the gymnastics movement centered in the abdomen, especially in the muscles in the lower abdomen and effectively burn fat that hangs in your stomach, so that eventually your destination to get a beautiful belly shape can be quickly achieved. But of course focus and routine in doing this activity will show results.
The following motion slimming your stomach that can carry out at home.
1. Gymnastics Movement Plank
Put the front of your arms flat on the floor with your elbows as a buffer body and extending your legs resting on your toes. Make your body evenly as possible so that your back evenly as possible resemble the top of the table. For the effectiveness of this movement, do not let your hips higher and prominent.
Hold in this position for about 20 – 60 seconds or at least not as long as you are able to hold positions above.
2. The ball rests Crunch
Perform a crunch movement by leaning over an exercise ball that maximize activity your abdominal muscles. Movement is done with the stability of this support can make maximal muscle activity more because you still have to maintain a balance in that position.
The trick is to put a hand on the back of the head as an advocate and lift your chest toward the pelvis in such a way to maximize abdominal muscle contraction force.
Try to do 12 times before the break and try again. Do at least 3 sets in motion.
3. Leg Lifts
This movement for the lower abdominal muscles, which is a problem for most women.
In the supine condition, slowly lift your legs up to a 90 ° angle. Hold for 1 second and lower until your feet almost touching the floor. Do not always put your feet on the floor, because the purpose of this motion is given to the constant contraction of your stomach. One more thing to remember is do not hit your head, your hands only serve the proponent of the head.
Do it 12 times in about 3 sets of movements.
4. Bicycle movement
Lift both legs to an angle of 45 ° and move the knee leads to your chest, while at the same time tilt your body so that the opposite side of your body leads to a chest. Repeat back to the other foot.
Perform 12 movements for each leg before the break for a moment and do come back as much as 2 sets.
5. Accordion Sit-Ups
Movements in belly fat burner is similar like when we play the accordion music instrument. The trick begins with supine sleep and move your upper body along with your knees, so that they met at a position above your body. Hold this position for a moment and returned to the supine position and repeat.
Repeat in 3 sets with about 10-12 movements per set.
6. Crunch with Leg Lift Vertical
This movement is different from the regular crunch. His movements are as follows:
Supine and cross your legs by laying hands on the back of the head as a buffer.
Contract your abdominal muscles and lift your shoulders along with lifting your legs form an angle of 90 °.
Hold in this position and focus on the navel, imagine your navel moves toward the spine contraction way.
Lower the leg and repeat in 3 sets to 12 times per set his movement.
7. Crunch with Hand Stretching
Variations crunch movement is also effective in getting rid of your belly fat.
Sleep on your back with the knees bent. Stretch your hands behind your head with the palm position one above the other and arm positions right next to your ear.
Contract your stomach by lifting the shoulders.
Hold this position with the arms should be straight. If you feel neck began to hurt, put one hand under his head, and let the other hand outstretched.
Lower and repeat 3 sets with 12 repetitions of movement.
If you want to further intensify the workout, you can do this move while holding a light dumbbell.
8. Reverse Crunch
This movement is the opposite of a crunch, in which the moving parts of the body are the feet and not the shoulder.
Supine position with hands on the floor or behind the head.
Lift your knees up to a 90 ° angle with your foot before crossing.
Contract your abdominal muscles and lift your pelvis slightly.
This movement will be effective when you lift your hips when you make your abdominal muscle contraction rather than by stomping. This movement is lightweight and it takes only lifted a few centimeters away from the pelvic floor.
9. Crunch with heel push
Movement exercises much like this one regular crunch, the difference is in the technique of pressing your heels towards the floor.
Position yourself on your back with knees folded, and put hands on head lap position.
Flex your legs while contracting the abdominal muscles and a shrug. The position of the hands on the head and not only as an advocate for lifting.
Press your heels on the floor so that your thigh is slightly elevated from the floor
Repeat this movement 12 times in 3 sets.
10. Usage Captain’s Chair
This points to-10 is optional because you need a tool that usually exist in the gym and fitness, but since this can be very helpful in the process of fat removal in the abdomen (abdominal fat), so I also included in this Top 10 List Rumble. Actually this tool you can find an alternative in the house, just make sure safe and have a result that resembles the effectiveness of using this tool.
Keep your hands on the handle for handheld buffer and stabilize your position.
Press your back and contract your abdominal muscles to lift the leg until the knee is in a parallel position. This process should not lift the foot stomping manner, make sure your abdominal muscles are working, and make sure your back is straight in this position.
Slowly lower your leg and repeat this exercise 12 times in 3 sets of movements.
Perform all movements in the least 3-4 times a week and you will get a slim belly slim nan. If you intend slim, just focus and routines that will bring the results you dream about.