5 exercises to tighten your abdomen .If in the past you neglected to take care of yourself. Especially for anyone who wants to bye bye abdominal fat and change your belly to tighten abdominal muscles. Now it’s time to get up and get some exercise. With the easy simple poses that come with 5 exercises that will help burn fat and tighten the abdomen, reduce belly fat. That anyone can easily do this at home without equipment and it doesn’t take long. If you are ready, let’s start practicing.
Exercise 1: Crunch
The first position is similar to classic sit-ups. If you do it regularly it will help tighten and make our stomach stronger. Start from lying on your back. Bend your arms at your temples, bend your knees 90 degrees and place your feet shoulder width apart. While contracting the abdominal muscles and lifting the upper body by holding it before returning to the starting position. Repeat at least 12-15 reps / sets, for a total of 3 sets.
Move 2: Bird Dog
This pose burns a lot of total fat by working out your core muscles, as well as toning your butt, arms, and legs. Starting from kneeling, bending down. Place both hands under the shoulder blades. Spread your knees as wide as your hips, keeping your back straight and not hunched over. May start with lying on your stomach. Place your hands as wide as your shoulders. Keep your arms straight, your torso straight, your buttocks not protruding, your back not hunched over and not bent. Then gradually tighten the abdomen. Lift your right arm forward parallel to the floor. While raising and extending the left leg back to parallel to the floor as much as possible. Hold for 30 seconds, then switch sides, repeat 30 seconds/set, 3 sets total.
Exercise 3: Leg Lift / Hip Raise
This pose will help strengthen the lower abdominal muscles. Start from lying on your back, stretching straight. Place your arms beside your body. Raise both legs so that they are perpendicular to the ground. Then raise your hips for a count of 1-2, then slowly lower your hips to the starting position. Do 12-15 repetitions/sets. Do 3-4 sets.
Exercise 4: Side Plank
It is another exercise to exercise the muscles in the waist and sides of the body, the hips and thighs. Starting from laying on one side by placing your elbows and arms on the ground to support the body. The other arm is raised and straightened with the hand pointing up. Then contract the abdominal muscles and lift the hips off the floor, hold for 20-30 seconds, then lower the torso to the floor and switch to the other side, doing a total of 3 sets per side. Bend your knee near the floor to make it easier to lift your hips and torso.
Move 5: Superman
This simple exercise is very active and helps to work out the muscles of the lower back all the way to the buttocks and hips. To strengthen the lower back strength and also reduce back pain. From lying on the stomach extend your arms straight forward and straighten your legs, then lift your arms, chest, head, and legs off the ground like superman. By keeping the spine and nape in line. The gaze looked about 45 degrees down the ground and slowly breathed in and out. Count up 1-2 strokes and then drop down 1-2 repetitions. Repeat this exercise 12-15 times / set. Do 3 sets in total.
Only 5 simple poses, but can help tighten the waistline effectively. The more you do it regularly and supplemented by diet on calorie limit. Now you have a perfectly toned belly. It also builds strength in the core muscles, thereby enabling good movement. What are you waiting for? Let’s get started.