Sometimes you will be instructed by experts or coaches to teach you extremely difficult abdominal exercises that make beginners frustrated by the difficulty of the exercise.
Exercising to lose weight in general and reduce belly fat, in particular, does not necessarily have to exercise difficult exercises.
The most important thing that is crucial is that you do simple but effective exercises and that you have to maintain them long enough that you have enough intensity and perseverance to achieve a beautiful waist. Now BellyFatZone invite you to refer to this article together!
It is very difficult to lose 4 kg of belly fat in 3 weeks. Right?
But in fact, you can completely lose up to 5kg in 1 month easily.
If I tell you that:
You can lose 3kg of belly fat in a week just by exercising and eating. What do you think?
In this article I will show you specific exercises that many people have applied to successfully reduce belly fat.
What you need to do is follow and follow the instructions
With instructions for detailed and simple movements. You can do it yourself at home or in the gym, depending on your interests and needs.
The following exercises for weight loss and abdominal fat require you to persevere in the long run. Not a few days or a week. If you are a male, you should practice with more intensity and more than women.
Read more: Top Warm Up Exercises Before Workout Bodybuilding
3 Gym exercises to lose weight for men and women fastest
Before doing weight loss exercises, you should start gently, rotate the arms and legs to support better during exercise.
1. First lesson High Knees (running to raise thighs)
Running in place helps you lose weight all over the body. The knee lift also affects the waist and thighs more. So if you want to have a toned body, you can not ignore this gym.
How to practice simple:
- Stand still, run and lift your knee up to your waist
- When exercising, you should strain your abs so that your belly will be affected and lose fat more effectively.
- Practice for 10 minutes.
Gym exercises are considered by us to be the most effective for weight loss combined with belly fat loss. You can work out at home or at work “getting fit and reducing stress”
View more: Top Basic Street Workout Exercises to Lose Belly Fat
2. Cardio with a treadmill (weight loss king)
Cardio is considered the king of gym exercises to lose weight and belly fat. All bodybuilders apply if you are overweight and overweight.
Cardio on the treadmill is one of the most popular and effective methods of reducing belly fat, and it helps to reduce fat, lose weight, exercise cardiovascular and improve health.
3. Exercise skipping weight loss all body
Not only women but also gym people can look to jump rope exercises to lose bodyweight perfectly, helping legs, thigh muscles, and hand muscles strong.
Activate the rhythmic rotation joints. If you have belly fat, oversized round 2, jumping rope is the best exercise.
You can see all the Cardio fat burning exercises we’ve listed before. Contains 21 exercises and the most detailed instructional videos
11 gym exercises to reduce belly fat for men and women best
Before you start, you should also gently exercise and heat your body.
1. Horizontal crunch (Side Crunch)
Exercises for your intercostal muscles and help reduce fat as well as lose weight quickly, shrink your waist.
Instructions for performing the exercises to reduce belly fat for women are as follows:
- Lie flat on your back with your hands under your head
- Then bend your knees into a 90-degree angle and rotate your hips to the right.
- Hold that position and lift your chest and shoulders off the floor for 2 seconds.
- Lower yourself and repeat the action.
- Do this continuously 15-20 times and then switch sides.
2. Anti-push T-Side (T-Side Plank)
As one of the exercises to reduce belly fat, weight loss for women extremely effective. For this exercise, you absolutely can practice at home.
Do the following:
- Straighten legs and raise hips high, from shoulders to ankles forming a straight line, right forearms perpendicular to the floor and shoulders. Left-hand perpendicular to the floor.
- Hold this position for 30 seconds, then lower and lower.
- This exercise to increase the difficulty, you can use elastic and attached to your waist.
Perform persistent exercise to reduce fat, you will quickly lose weight, get in perfect shape.
3. Pilates Sit Up (Pilates Sit Up)
Pilates is a popular type of gym exercise for women, to reduce belly fat or lose weight abroad.
Do this as follows:
- First lie on your back on the floor and straighten your legs.
- Then raise your hands in front of your chest and also stretch out perpendicular to the floor.
- Lift yourself up by tightening your abs, trying to lift but your back should be straight and not bent. When you sit up completely, stop.
- Continue, slowly leaning back in the original position.
- Perform this exercise 12-15 times in 3 rounds.
4. Twist the Russian style (Russian Twist)
This is an exercise to reduce belly fat and help lose weight effectively, many women gyms love. Because this exercise is cardio, both weight loss and good for the heart.
Perform this exercise as follows:
- Sit on the floor, with two hands holding the barbell, the ball, or any weighted object.
- Raise your knees up to your lower legs parallel to the house, leaning back slightly to keep your balance.
- Try to stay straight in this position by squeezing your abs.
- Turn to the right, then to the left.
- Perform this exercise continuously for 30-60 seconds.
5. Superman (Superman)
Not only helps reduce belly fat, but this gym also helps women to reduce thigh fat, hands and thereby regain a slimmer body.
- First lie on your stomach with your hands stretched straight across your head, legs stretched out.
- Stretch your back muscles and lift your legs and chest at the same time. Keep your posture straight.
- Hold it still for 30 seconds, then lower it and repeat this action.
6. Reverse Plank with Leg Raise (Reverse Plank with Leg Raise)
The weight loss for women can reduce the waist but not significantly. However, with this gym, female belly fat reduction will not only reduce belly fat but also stimulate round 1 growth.
- Sit on the floor with your hands straight behind. Legs straight.
- Raise your hips up to from the ankles to shoulders in a straight line.
- Keep kicking your right foot up 90 degrees above your body.
- Remember to strain your abs when you do this to keep your body as it is when you exercise.
- Perform for 2 legs continuously for 60 seconds.
7. Cycling exercise (Bicycle Crunch)
A gym exercise for men and women to reduce fat effectively, weight loss. You do the following:
- This exercise is similar to the exercise on an aerial bike
- Lying on the floor, 2 hands placed behind the elbows facing to the sides.
- Then raise both feet simultaneously, toes stretched out and shoulders off the floor.
- Pull the left pillow close to your chest, and turn to the left to touch the left elbow to the left.
- Stretch your legs back to the same position and upper body, too, repeat for the other side.
- Perform alternating 2 movements continuously in 20 – 60 seconds.
Just like gym exercises to reduce belly fat for women, for men, before starting to exercise, they should also warm up and warm up the body.
8. Exercises to push or inhale
Push up, also known as sniffing, is a familiar and effective weight loss gym for men. It works well for both back and shoulders.
This exercise also consumes excess fat on the waist and enhances overall health.
When the right-hand raises the entire upper part of the body up and down the heart rate, then it is certain that some muscles and chest muscles will expand; at the same time, biceps also become firmer.
- You lie on your stomach on the floor.
- Then, 2 palms rest on the floor. At the same time, 2 legs straightened, toes touching the floor.
- Then slowly raise and lower. When lowered, the elbow forms a right angle.
- You do this exercise to reduce belly fat depending on your condition.
9. Practice lifting weights and lifting weights
Lifting weights and lifting weights helps the muscular fat body quickly be replaced by toned muscle. Weight training is also one of the best weight loss gyms for men, shaping the most effective frame.
10. Exercise on the tummy (Decline Crunch)
For this male fat gym, you need to hook your feet into the two pads of the inclined chair and do the following:
- Lie on your back in an inclined chair, with your hands at your head, elbows on both sides. Do not lock the fingers behind the head
- While pushing the lower back into the chair to separate the abdominal muscles better, lift your shoulders off the seat.
- Continue to press your back down as hard as possible, as you tighten your abs and exhale. Lift your shoulders off the training chair by a few centimeters and your lower back remains the same on the training chair. At the top of the movement, tense and hold for a few seconds.
- After tensing for a few seconds, begin to lower the body to its original position, inhale.
- Repeat the movement.
11. Lose weight, reduce belly fat with exercises of single bar breathing
This single bar exercises work to help the abdominal muscles hard, firm, and create a zone, forming the perfect abs for men.
Do the following:
- Hang yourself naturally on the rafters and keep the palms facing out, the hands on the rafters wider than the width of the shoulders, the legs closed.
- Use your arms to pull yourself up, and pull your knees up as close to your chest as possible and press your stomach for 2-3 seconds.
- Then, lower your foot and repeat the action. When pulled up, exhale and exhale as lowering. The regular rhythm of breathing is more durable.
More Exercises To Lose Belly Fat Video:
To exercise the weight loss and belly fat for men or women to achieve the fastest effect, it requires you to combine exercises and a reasonable diet to get results quickly.
Hopefully, the information above has helped you to gain some more knowledge about “simple exercises to lose belly fat”, and bring some small value to you. Please share this article if you feel it useful. Thanks!