Exercise is an integral part of reducing belly fat, you can find on the media countless basic to advanced exercises, and you have tried. Still, because of so many exercises, so complicated you forgot after 1 or 2 months.
Here you will have 9 simple and easy to remember and easy to practice exercises that effectively reduce belly fat.
With just over 15 minutes a day in a limited time, it is still effective.
It can be said that the simplest but most effective things will satisfy us, and these exercises are like that! Now BellyFatZone invites you to refer to this article together!
9 exercises to reduce belly fat and hips
Lower abdominal fat is one of the stubborn fat groups that everyone wants to eliminate permanently. Many women admit that, despite eating less, there is no way to reduce belly fat successfully.
However, the fact that you can remove fat anywhere if done properly.
And applying these exercises to reduce belly fat and lower hips is the solution you need to have a flat stomach and slim waist.
1. Exercises to reduce belly fat with abdominal movements:
This is a popular exercise if you want to beat the extra fat in the second round.
Strictly follow the following steps to reduce lower abdominal fat effectively:
- First, lie down close to the floor with your hands slightly on the sides.
- Then, tighten the abdominal muscles and slowly lift the upper half of the sitting upright, feet still pressed close to the ground.
- Next, bend forward so that your face touches your thigh.
- Lower the preparatory posture.
- Repeat step 2.
2. Exercises to reduce belly fat at home with movements of lifting and inverting the scissors:
This is a Pilates exercise that has a double effect on reducing belly fat and hips.
Perform:
- You lie on your back with 2 arms down 2 sides of the body.
- Stretch both legs straight up toward the ceiling, crossing your right leg over your left foot, your toes facing out.
- Tighten abdominal muscles, inhale and lower your legs about 45 degrees.
- When you exhale, move your legs over your head and lift your hips and back off the floor, using your hands to press down firmly to support the floor.
- Stop for 1 to 12 counts, then slowly lower your hips and bring your feet back to the starting position—complete 1 exercise.
- Perform 3 sets of 10 repetitions each.
- Tips for performing exercises to reduce lower belly fat and hips are simpler:
Because this is very difficult if you can not lift your hips off the floor, take the time to get stronger and stronger the next time.
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Start by getting your legs pulled up and your head up to see if you can lift yourself off the floor just a few centimeters and then immediately lower them.
3. Lifting and lowering legs:
As one of the exercises to reduce belly fat at home, performed simple but effective brings many people surprised.
Do the following:
- You lie flat on your back, with your hands on your side.
- Then, tighten your abs and lift both feet off the ground simultaneously so that your feet form an angle of 60 degrees from the floor.
- Next, slowly lower your foot to the original position; note that you should press your back to the floor.
- Repeat step 2.
4. Lift and lower each leg:
One of the exercises to reduce belly fat or exercises to reduce hip fat is not ignoring this simple movement.
Instructions for doing this are as follows:
- Get into the same preparation position as lifting and lowering the legs just now.
- Tighten your abs and lift your right leg off the ground so that your feet are perpendicular to the floor.
- Slowly lower your right foot to the starting position.
- Lift your left foot off the ground so that it is perpendicular to the floor.
- Repeat step 2 and continue for two legs until the desired number of times is reached.
5. Exercise to reduce hip and lower belly fat with the twist of the floor:
Flexible twisting movements based on traditional floor exercises will mobilize the intercostal muscles that are difficult to access.
Instructions for the fastest exercise to lose belly fat in 1 week are as follows:
- Start with the floor measuring posture, feet side by side.
- Bend your right knee to the left as you slide your right foot into the inside of your left knee so that your hips are tilted to the left, using the inside of your foot as support.
- Slide the right foot back to its original position, then repeat with the left foot—complete 1 exercise.
- Perform 3 sets of 10 sets each.
6. Leg-contraction movement:
Implementation Guide:
- Get into a prepared position like lifting and lowering your legs.
- Bend your knees so that your calves and thighs are pressed together, then pull your legs toward your abdomen.
- Squeeze calves into thighs and lower hips back to the ground.
- Repeat step 2.
7. Exercise cycling:
Simple exercises to reduce hip and lower belly fat. Just spend 10-15 minutes a day, perform also improve the second round “greasy” of yourself.
Implementation Guide:
- Get into the same preparation position as lifting and lowering your legs.
- Lift your feet off the ground and bend your knees so that the calves and thighs form a right angle.
- Pull your left foot toward your chest while stretching your right leg in the opposite direction (like a bike position).
- Keep doing it until you reach the desired number of times.
8. Exercises to reduce belly fat lift hips:
Add a familiar gesture when mentioning exercises to reduce lower belly and hip fat at home.
Simple to do as follows:
- Lie flat on your back with your hands on the floor, your feet squatting on the ground.
- Using your legs as a post, lift your hips off the ground so that your body forms a straight line.
- Then slowly lower the hips back to the original position.
- Repeat step 2.
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9. Plank exercise
To reduce the lower belly and hip fat effectively, Plank is the name most mentioned.
Plank exercise will show you that reducing belly fat is not too difficult anymore.
Instructions for doing this are as follows:
- You lie on the ground, with your elbows perpendicular to the floor.
- Then, place your toes on the floor so that your whole body forms a straight line.
- Keep your body in balance for about 30 seconds or maybe longer.
- Repeat step 1.
As with any method of reducing belly fat, then these 9 exercises to reduce belly fat and hips above will work if you practice properly, regularly, and persistently.
Need to combine with a healthy diet, limiting fat.
Burn Belly Fat & Thigh Fat Workout Video:
Do not hesitate to immediately apply the exercises to reduce lower belly and hip fat at home the fastest in 1 week.
Hopefully, the information above has helped you gain some more knowledge about “exercises to reduce belly fat and hips” and bring some small value. Please share this article if you feel it is useful. Thanks!
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