21 exercises to melt fat and strengthen the stomach that you must try

Many people may wish for a flat and toned stomach. You can achieve this wish by exercising and eating healthy and sticking to your plan. But without a doubt, you will need some guidance.

BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

Many people may wish for a flat and toned stomach. You can achieve this wish by exercising and eating healthy and sticking to your plan. But without a doubt, you will need some guidance.

Executing the right exercises for the core muscles can help you melt the upper body fat and create a flat and toned stomach for yourself. The central muscles, known as the core of the body, include a variety of muscles, including the following muscles. li>transversus abdominis

  • pelvic diaphragm
  • diaphragm
  • extensors of the spine
  • flexors of the thigh
  • Next, we have brought the best exercises to strengthen these muscles. By doing these exercises regularly along with following a healthy diet, you can reach your desired body. Stay with us to check these exercises.

    1. Dead bug

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform the dead bug exercise, first lie on your back, bend your knees and raise bring. The knees should be directly above the hips. Bend the arms and keep them up, so that the elbows are exactly above the shoulders. Now slowly extend your right arm and left leg and bring them towards the ground, keeping them at a distance of a few centimeters from the ground.

    Then bend them again and be in the starting position of the exercise. Repeat the same for the other hand and foot. Repeat this cycle 15 times for each side of the body.

    2. Plank from the front on the forearm

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    Plank has many benefits for the body and can strengthen the back and core muscles. , shape the body, reduce the possibility of injuries and also help to focus on the muscles and breathing.

    To perform this movement, first place your palms on the floor and stretch your legs backwards. do. The tips of the feet should be on the ground and keep your arms straight. Now keep your abdominal muscles tight and raise your hips until your back is as flat as a table top. Avoid raising or lowering your hips too much. Hold this position without any movement for 30 seconds. Be careful to straighten the spine, keep your hips stable and engage the central muscles.

    3. Side Plank

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    Depending on your ability and body strength, you can do the side plank with your hands or elbows. Do the ground. To perform this movement, lie on your side and look straight ahead, keep your legs straight so that they are in a straight line with your upper body. You can place the feet on top of each other or one in front of the other.

    Now keep your legs straight and lift your hips up. Only hands/elbows and toes should be on the floor. Hold this position for 30 seconds; If you have the ability, you can stay in this state longer. Then turn around and repeat on the other side of the body.

    The good thing about this move is that you can modify it to fit your body. For example, you can put one knee on the floor and the other knee on it to reduce the pressure on the body.

    • Plank from the side; Excellent exercise to strengthen the abdomen and sides

    4. Lateral Rotational Plank

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    First sit on the floor and on your side. Stretch the legs; You can put one foot on top of the other or in front of it. Place the hand that is on the ground under you and bend its elbow. This elbow should be exactly under the shoulder. Now extend the other hand upwards. Then, while tightening your abs, raise your hips until your entire body is in a straight line. Keep your hips up and tighten your abs.

    Now you need to roll forward. While turning, try to bend the hand that you have raised and bring it under your body. Stay in this position for 2 to 3 seconds, then return to the starting position. Repeat this 15 times and then do it for the other side of the body.

    5. Plank from the side by lifting the leg

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    This exercise is another type of plank from the side. To perform this movement, lie on your side as in the previous exercise. Now fully extend the upper hand. Then lift the upper leg and keep it in the air. Stay in this position for 30 seconds and then go to the other side of the body.

    6. Boat Move

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform this exercise, sit on the floor and bend your knees. Extend the arms in front of the body and move the upper body back a little. Now the legs from Lift up on the ground so that the body assumes the shape of the letter V. Tighten the central muscles and stay in this position for 20 to 30 seconds.

    7. Heel touch movement

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform this exercise, lie on your back and keep your knees bent. Place the soles of the feet flat on the ground and stretch the arms by the body.

    Now by bending the upper body from the side, try to touch the heel of the right foot with the right hand and the heel of the left foot with the left hand. Be careful not to bend the upper body forward and the main pressure should be on the sides. Repeat this cycle periodically for 30 times (15 repetitions for each side).

    8. Lying single leg touch crunch

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform this movement, lie on the floor and on your back. Extend your legs completely and place your arms above your head and straighten them. Now raise your left leg and keep it in the air, bend your knee a little and try to remain motionless in this position. While tightening your abdominal muscles, raise the right arm, straighten it, and touch the toe of the left foot. Do this for 15 repetitions, then move to the other hand and foot.

    9. Double crunch

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform this exercise, first lie on the floor and place your hands behind your head. Now move the chest towards the knees and at the same time lift the shoulders and hips off the floor. Then slowly go down to the floor until the elbows and heels touch the floor. This is a repetition of the double crunch. Be careful not to put pressure on your neck; Only the abdominal muscles should do all the work. Repeat this cycle 15 times.

    10. Bending and stretching the arms and legs

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    Lie on the floor on your back and stretch your arms behind your head do. Keep your arms and legs straight, then bring them together towards your stomach; The knees should be bent and the hands should move towards the soles of the feet. In the same way, you should open and close the arms and legs to strengthen the abdominal muscles. Repeat this cycle 15 times. You can also hold a light dumbbell with each hand to put more pressure on the abdominal muscles.

    11. Mountaineer movement

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform this movement, first put your hands and feet on the ground and spread them shoulder width apart. and get into the plank position. Now bring one knee towards the chest and engage the abdominal muscles. Then, without pausing, move the legs and bring the other leg towards the chest. Remember to keep your shoulders and arms still and motionless while performing this movement.

    You can also do this exercise crosswise. This movement is the same as the previous one, except that you have to move the right knee to the left elbow, and the left knee to the right elbow, and perform the movement in a cross and alternating manner. Repeat this exercise 30 times periodically (15 times for each leg).

    12. Bird dog

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform this exercise, first use a soft mat so as not to put pressure on your knees. Lie on the mat on all fours so that your body takes the shape of a table. Make sure your back is straight and your neck and spine are aligned.

    While looking at the ground, raise and stretch your right hand and left leg at the same time. Keep your core muscles tight. Hold this position for 3 to 5 seconds, then switch to the other hand and foot. Do 15 repetitions for each side of the body.

    13. Russian twist

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    The Russian twist can be done by holding a weight to increase the pressure. If you are a beginner, it is better not to go to the weights. With the passage of time and adapting to this movement, you can hold weights, water bottles or other objects and increase the pressure on the body.

    To perform this movement, sit on the floor, bend your knees and Place the soles of the feet flat on the floor. Tighten the abdominal muscles and move the upper body slightly back so that it has an angle of 45 degrees with the ground. If you are not using weights, lock your hands together. If you have a weight, hold it with your hands and above your stomach.

    Now, keeping your knees bent, lift the soles of your feet off the floor so that only your hips are on the floor. In order not to disturb your balance, you can cross your feet on each other. Then turn your upper body to the right and bring your hands to the right side of your body. Then go to the left and repeat the same thing 21 times for each side.

    14. Deadlift

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform a deadlift, stand with your feet hip-width apart. Bend your knees and hold a barbell or a pair of dumbbells with your hands.

    Now slowly bend forward from your hips, simultaneously engaging your abdominal muscles and Move the weights along the leg towards the ground. Make sure your spine is straight and keep your knees slightly bent.

    Now tighten your hips and slowly return to the starting position. Repeat this cycle 21 times; 7 times with a heavy weight, 7 times with a medium weight and 7 times with a light weight.

    15. Standing and bringing the knee to the elbow

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform this exercise, stand and bend the arms in front of the chest and Lock hands together. Now bend one of the legs towards the chest and bring the opposite elbow to its knee. Then go to the other hand and foot and repeat this cycle 21 times for each side.

    16. Shoulder Touch

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    Get into a front plank position. The palms should be on the ground and under the shoulders and straighten the legs. If this position is difficult for you, you can bend and lower your knees so that less pressure is applied to the body. By tightening your core muscles and keeping your hips and shoulders stable, press your right hand to the floor and touch your left hand to your right shoulder.

    Now place your left hand on the floor and your right hand to your shoulder. swipe left Make sure that the shoulders are low and free. In the same way, put the hands on the shoulders and repeat this cycle 12 times for each hand. Remember to keep the hip parallel to the ground and prevent it from moving. When performing the exercise, the whole body should be fixed and only the palms should move.

    17. Kneeling and moving with an exercise ball

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    First kneel on the floor and place your hands on the exercise ball. put. Now push the ball forward and rotate it along your forearms, simultaneously lifting your hips up into a plank position.

    Then engage your glutes and abs to bring the ball back. and be in the initial state. Repeat this cycle 12 times.

    18. Bending the knees and placing the feet on the sports ball

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    First, get into the plank position and raise the arms to Open shoulder width apart. Place your legs on the exercise ball. Now push the exercise ball forward by bringing your knees towards your chest. Pause for a moment and stretch the legs again and bring the ball back. Repeat this cycle 15 times.

    19. Lying on an exercise ball

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    Lie on an exercise ball to support your back. bend the knees in front of the body; Their distance should be equal to the width of the hips.

    Lock your hands behind your head and slowly do the sitting exercise. By tightening the core muscles, you need to bend the upper body forward and back again. Do this for 25 repetitions.

    20. Moving an exercise ball between your hands and feet

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform this exercise, lie on your back, arms outstretched. and hold a sports ball between your legs. Extend both your legs and arms fully towards the ceiling and move the ball between your arms and legs. Now lower your arms and legs to the starting position. This exercise includes raising and lowering the arms and legs and moving the sports ball between them. Repeat this cycle 10 times.

    21. Spider swimming

    BingMag.com 21 exercises to melt fat and strengthen the stomach that you must try

    To perform this exercise, first get into the plank position. Your arms should be directly under your shoulders. Open your hands shoulder-width apart and make sure that your body is completely straight and in line from your heels to your head.

    Now tighten your core muscles and bend your elbows. Move the chest towards the floor and perform the Swedish swimming movement. Inhale while lowering and lift your right leg, bend the knee and move towards the right elbow. In this position, the elbows should be completely bent, the chest should be a few centimeters away from the floor and the right knee should be close to the right elbow.

    Then push the floor and straighten your arms to be in the starting position. get. At the same time, pull your right knee back and extend your leg again. Exhale as you go up. Now repeat the same cycle with the difference that you move the left knee towards the left elbow. Do this slowly and with full control. Try to repeat this cycle 8-10 times for each leg.

    Conclusion

    Having a flat stomach and six pack is one of the biggest goals of working out and most people try to lose weight. reduce to look better by losing fat around the stomach and strengthening central muscles. Exercising and following a proper diet are the best ways to lose weight.

    By doing proper exercises for these muscles, you can build a stronger stomach and side for yourself and increase your body's strength and endurance. The exercises discussed in this article We made them are considered the best options. With the help of these exercises and consultation with a sports coach, you can prepare a suitable sports program and achieve the body you desire.

    This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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