Goddesses all possess high looks and great figures. Facial features are innate, but one's figure is something one must control. Many office workers, due to long hours sitting and lack of exercise, easily accumulate fat in their abdomen. Abdominal fat is deep-seated fat, and effectively addressing it requires a multi-pronged approach. Today, I'll introduce some exercises to reduce belly fat. Let's learn them!
I. Supporting Movement
Begin by lying face down on the ground with your elbows on the ground, as if in prayer, keeping your shoulders and elbows in a straight line. Tighten your hips, keep your back straight, and lift your body, supporting your weight with your elbows and toes.
Hold this position for 30-60 seconds, or stop when your back starts to feel uncomfortable and your hips begin to drop.
II. Side Plank Exercise
Begin by lying on your side with your legs bent and your hands flat on the ground beneath you. Lift your body up as if building a bridge, supporting your weight with your forearms and one knee.
Hold this position for the appropriate time, or until your hips begin to drop and you can no longer maintain the bridge shape. Rest briefly and repeat 10 times. Do ten sets of the exercise, repeating each set ten times.
III. Supporting Movements
Begin by lying face down on the ground with your elbows on the ground, as if in prayer, keeping your shoulders and elbows in a straight line. Tighten your hips, keep your back straight, and lift your body, supporting your weight with your elbows and toes.
Raise one arm as high as the ceiling, turn your body to the side, hold this position for 2 seconds, then lower your hand back to the ground. Repeat the same movement with the other arm.
IV. Lift your body and legs
Lie on your back with your arms and legs straight. Bend your shoulders and lift your legs, bringing your hands as close to your legs as possible while squeezing your abdomen.
Hold this position for 3 seconds, trying to form a "V" shape, with only a small part of your back pressing against the ground. Lower your body back to the starting position, and then repeat the movement.
V. Leg stretching exercises
Lie on your back with your arms outstretched, bend your legs, and lift them up. Extend your legs forward and hold for one second, then bend your knees.
VI. Leg-raising exercises
Lie on your back with your legs raised and hands at your sides. If you're a beginner, you can place your hands under your hips. As you exhale, slowly lower both legs, but don't let them touch the ground; keep your legs straight. Engage your abdominal muscles throughout the movement. Raise your legs back to the starting position.
Lift your abdomen and hips
Lie on your back with your legs off the ground and your hands at your sides or under your buttocks. Lift your hips and use your upper abdominal muscles to lift and straighten your legs.
Slowly lower your back until your spine touches the ground.
