As summer approaches, fitness centers start to get crowded with people trying to lose the extra pounds gained during the rest of the year. But even if you don't have time to go to a gym, you can catch up without leaving home.
Since every woman wants a set abdomen to enjoy the fit season, we have prepared a series of exercises to squash the belly in just 15 minutes daily and to be able to parade on the beach or pool.
1 ? Leg and torso working together
Lie on your back, resting your feet together on the floor and placing your hands behind your head. Then lift your legs toward your torso as you exhale and lift your torso toward your knees. Return to the starting position by repeating the movement ten times. After a few days, repeat the exercise 15 times and again after a few days repeat it 20 times.
2 ? Hip lift
Lie on your back, lifting your slightly bent legs and extending your arms at your sides with your palms facing down. Raise your feet toward the ceiling until you dislocate your lower back from the floor, concentrating the force for movement on the abdomen, trying not to use the thrust of your legs. The outstretched arms support the body to remain stable during exercise. Return to the starting position by repeating the movement ten times. After a few days, repeat the exercise 15 times and again after a few days repeat it 20 times.
3? Alternating legs
Lie on your back, spreading your legs on the floor and keeping your knees slightly bent while supporting your head and shoulders just above the floor. Raise your legs toward your torso alternately while keeping your lower back against the floor. Return to the starting position by repeating the movement ten times. After a few days, repeat the exercise 15 times and again after a few days repeat it 20 times.
4? Joining the legs
Lie on your back, spreading your legs on the floor and keeping your knees slightly bent while supporting your head and shoulders just above the floor with your hands behind your head. Raise the joined legs toward the trunk, then return to the starting position, repeating the movement ten times. After a few days, repeat the exercise 15 times and again after a few days repeat it 20 times.
5? Fixed feet
Lie on your back with your feet flat on the floor and your knees bent. To keep your feet on the floor, shin guards weighing between 2kg and 5kg are recommended. Place your hands on your chest and raise your torso toward your legs, completely dislodging your lower back. Return to the starting position by repeating the movement ten times. After a few days, repeat the exercise 15 times and again after a few days repeat it 20 times.
6? Lateral abdominal with fixed feet
Lie on your back with your right foot flat on the floor and your left leg bent and crossed under your right. Keep your right hand behind your head and your left hand over your belly. Raise the trunk, bringing the right elbow toward the left leg. Return to the starting position by repeating the movement ten times. When done, reverse the sides. After a few days, repeat the exercise 15 times and again after a few days repeat it 20 times. Again, to keep your feet fixed on the floor, use shin pads weighing between 2kg and 5kg.
Perform all proposed exercises, whether you are at beginner (10 repetitions), intermediate (15 repetitions), or advanced (20 repetitions) level. Finishing them all, you will be closing the first grade. At any of the difficulty levels, it is recommended to repeat the series three times.
Best exercises to tone your core (March 2024)
- Weight Loss, Fitness, Lose Belly, Summer
- 1,230
