How should women burn fat in the abdomen? In fact, there are many fat-burning exercises that can reduce the abdomen, such as mountain running, Russian twists, air cycling, fitness ball crunches and other exercises. However, if you want to do fat-burning exercises, you must do them correctly. The practice is very important. So, what are the abdominal fat-burning exercises for women? Let’s take a look at what kinds of sports there are!
1. Mountain running
Put your hands on the ground, straighten your legs back, and put your toes on the ground, using the muscles of your legs and buttocks Strength supports the core of the body. When the body is nearly parallel to the ground, lift one leg so that the leg is bent, slowly lift the knee toward the chest, and then return to the initial prone position, alternating legs. After you become proficient, you can speed up the frequency of movements, so that the fat burning effect will be better.
2. Russian Twist
First of all, you need to lie on a supportive surface. It is best to spread something like a yoga mat on the floor, and then lie on it. , like doing sit-ups, keep your calves and feet flat, with your knees slightly bent. To maintain stability and balance, your feet can be slightly twisted together. Lie with your upper body flat on the ground. Straighten your arms, keep them perpendicular to the ground, and hold your hands together.
3. Air pedaling
Put your hands on the sides of your head, lie on your back on the bed, open your arms, and then perform air pedaling movements and exhale. , raise your upper body, 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, and then Restore, do this over and over again, of course the more you do, the better.
4. Exercise ball crunches
Lie flat on the exercise ball and place your feet squarely on the ground. Note that if you cannot stabilize your posture, you can spread your feet. Some, if you want to increase the difficulty, bring your feet together. Place your hands on the side of your head, open your arms, and slightly retract your chin toward your chest. At this time, contract your abdominal muscles and lift your upper body to a 45-degree angle. Hold for two seconds, then slowly restore it, and do it again.
5. Sit-ups
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 stand up, move your hands toward your knees, or place your hands on your temples Nearby; relax your neck and shoulders, keep your head straight, and separate your chin and chest; use your abdominal muscles to slowly lift your shoulders off the ground while exhaling; keep your body bent for 2-3 seconds, and then slowly return to the starting point.return to the starting position and inhale at the same time.
6. Plank support
Lie prone, with your elbows shoulder-width apart, your elbow joints supported on the ground, and your upper arms and torso kept at an angle of 90 degrees. Keep your toes together to reduce the supporting area. Straighten the neck naturally, look forward and downward, and lift the chest to keep the head, shoulders, hips, lower limbs and other parts on the same plane. Tighten the abdominal muscles and pelvic floor muscles to keep the spine in a natural physiological curvature. Breathe naturally, do not hold your breath, and do not allow your hip joints to drop or tilt to both sides of the body.