How to burn fat in women’s abdomen? Actually, there are many
fat-burning exercises to reduce abdomen, such as mountain running, Russian
rotation, air pedaling, exercise ball and abdominal curling, but if you want to
burn fat, the correct way is Very important, then, what kind of exercises are
there for women’s abdominal fat burning exercises? Let’s take a look at what
sports are there!
1. Mountain running
Put your hands on the ground, straighten your legs back, and
use your toes on the floor. Use the muscles of your legs and buttocks to support
your body’s focus. When the body is close to parallel to the ground, raise one
leg, let the leg bend into a curved shape, slowly raise the knee to the chest,
and then return to the initial prone state, alternating legs. After being
proficient, you can speed up the action frequency, so that the effect of burning
fat is better.
2. Russian rotation
First, you need to lie on a supportive surface. It is best to
lay a yoga mat or something on the floor, and then lie on it, like doing
sit-ups, with your calves and feet flat, and your knees slightly bent. a little.
In order to maintain stability and balance, your feet can be twisted together
slightly. Lie your upper body flat and stick to the ground. Straighten your
arms, keep them perpendicular to the ground, and hold your hands
3. Air pedaling
Put your hands on your side of your head, lie on your back on
the bed, open your arms, and then perform a pedaling motion in the air, exhale,
lift your upper body, and touch your left knee with your right elbow. Hold this
position for two seconds, then restore, then touch your right knee with your
left elbow, hold for two seconds, then restore, do this repeatedly, of course,
the more you do, the better.
4. Fitness ball for abdominal crunch
Lie flat on the exercise ball and square your feet on the
ground. Note that if you can’t stabilize your posture, you can separate your
feet a bit. If you want to increase the difficulty, you can put your feet
together. Place your hands on the side of your head, open your arms, and let
your lower jaw tuck in slightly toward your chest. At this time, contract your
abdominal muscles and lift your upper body up to 45 degrees. Hold it for two
seconds, then slowly restore it and do it again.
Bend your legs at 45 degrees, with the soles of your feet
parallel to the ground; place your hands on the surface of your thighs. When you
get up, move your hands to your knees, or hold your hands near your temples;
relax your neck and shoulders, keep your head straight, and separate your chin
from your chest; abdomen Use your muscles to lift your shoulders slowly off the
ground while exhaling; keep your body bent for 2-3 seconds, then slowly return
to the starting position and inhale at the same time.
6. Plank support
Lie on your stomach, with your elbows open and shoulder width
apart, your elbow joints are supported on the ground, and your upper arms and
torso should be kept at 90 degrees. Put your toes together to reduce the
supporting area. Straighten the neck naturally, look forward and downward, keep
your chest up, keep the head, shoulders, hips and lower limbs on the same plane,
tighten the abdominal muscles and pelvic floor muscles, so that the spine is in
a natural physiological curved form. Breathe naturally, do not hold your breath,
and the hip joints cannot fall or lean to the sides of the body.