Good Lifestyle

This series of "speedy" belly fat exercises will be an extremely effective secret for women who are trying to squeeze the "speedy" waist within 7 days. Chỉ cần kiên trì dành ít phút để tập luyện tại nhà mỗi ngày, các chị em sẽ rất bất ngờ với kết quả sẽ đạt được đấy!

Movement 1: Start the comprehensive morning salute

The morning boot movement is an ideal exercise to heat the body and activate the main muscle groups, especially the core muscle area, helping to enhance stability and strength for the middle body.
To do so, stand straight with your legs a little wider than your shoulders, slightly slightly sagging knees, and hold your back naturally and gently woven the back of the neck, the elbows widen to the sides. Then, take a deep breath, slowly bend forward and note, keep the straightness of the back. When folding, gently turn your upper body to one side, then return to the central position, then continue to turn to the other. During the implementation process, you need to tighten the abdominal muscles to keep the lower body and use the abdominal force during the process.
Recommendation: 20 times * 3 rounds

Movement 2: Touch the cross -burning leg belly fat

After the boot is completed, return to the original posture of the "Good morning" movement, upright upright, legs spread wider than the shoulders, knees slightly saggy and straight back. Then, inhale and bend forward, and rotate the upper body, use your right hand to touch the back of your left foot, while your left hand reaches straight to the sky. Keep this position a beat to feel the waist and lower abdomen are "tightened" tightly. Repeat the same movement for the other side, ie with the left hand touching the back of the right foot and reaching the right hand to the sky. This is a series of movements that help focus burning excess fat in the lower abdomen and sides of the waist, while enhancing the flexibility of the body.
Recommendation: 20 times * 3 rounds

Step 3: Superman

To do it, lie on your stomach comfortably on the training carpet, so that your hands and legs are straightened. Then, take a deep breath, use your stomach as a force point, and lift your hands and legs out of the ground, keeping your body tight as a bow. In this position, try to stretch your arms and legs as much as possible, feel the tension in the lower back and buttocks, then slowly lower to the original position. This movement not only has a great effect on the back of the waist but also practices both the front and back thigh muscles.
Number of recommended exercises: 20 times * 3 rounds

Step 4: Lift the rear leg

With the rear lifting movement, start by lying on your stomach on the carpet, keeping a comfortable position. Then, use the power of the lower back muscles and the upper part of the buttocks to lift the foot as possible. Please keep in mind keeping your hips and abdomen close to the tragedy and not lifted. In this movement, the muscles in the lower back are activated so it can help you reduce back fat and shape a firmer buttock muscle. Therefore, focus on feeling the spasm of the back and buttocks when done.
Recommendation: 20 times * 3 rounds

Movement 5.

Start in a pose on your stomach. Then, use the power of the abdominal muscles to lift the upper body slightly from the ground; At the same time, let your hands straighten and place naturally along the body. Khi đã cố định phần bụng trên thảm, hãy từ từ xoay thân trên sang trái rồi sang phải một cách nhẹ nhàng nhưng dứt khoát. With this movement, you can feel the tightness in the muscles on the lower back and waist. In the long run, lying on your stomach can help firm the back muscles, shape the waist effectively.
Recommendation: 20 times * 3 rounds

Step 6: Plank rotates waist

Start this movement in a high plank position, ie against the ground, your legs tiptoe and keep your back, hips, legs form a straight line. When the body is stable, keep the upper body and slowly turn to the left and then to the right. With this movement, try to keep the whole body stable and focus only on moving the hips. If you are a beginner, you can prioritize practicing basic plank posture before switching to this variant. In addition to burning calories, firming the hips and thighs, this movement also helps activate the abdominal muscles deeply, thereby shaping the number 11 abdominal muscles effectively.
Recommendation: 30 times * 3 rounds

Step 7: Lifting the limbs symmetrically

To start moving, lie on your stomach on the carpet, straighten your arms and legs. When you are ready, you will simultaneously lift your left hand and right leg up at the same time and hold this position for about 1 beat. Next, change sides and repeat the movement with the right hand and left leg. With this movement, you can clearly feel the tension in the lower back and buttocks. In addition to the effect of reducing fat, this exercise is also extremely effective in improving the coordination between opposing muscle groups.
Recommendation: 30 times * 3 rounds

Movement 8: muscle relaxation, muscle recovery

After a series of intense movements, end the training session with muscle relaxation. First, perform abdominal dilatation. Be resistant to the carpet, slowly raise the breast and tilt your head back and hold this position for about 30 seconds. In this movement, you can clearly feel the abdominal muscles being stretched.
Next, switch to relaxing your back. You need to push your hips back, slowly sit on the heel, while stretching your arms to the front and holding for about 30 seconds. At this time, you will feel the relaxation spread throughout the back.
Recommendation: 30 seconds / movement

Have you memorized 8 "gold" movements to confidently "clean up" belly fat at home? Start today, you will be surprised at the change of the body within 7 days!