10 Exercises To Reduce The Abdomen

When reducing the abdomen we must go little by little, be constant with the exercises and combine them with a suitable diet to achieve the best results.

With the days getting more and more pleasant, it is likely that we will change our wardrobe and realize that some clothes no longer fit as well as last season. However, there is no reason to be alarmed by this situation.

If you notice that your belly is somewhat bulging due to lack of exercise and the intake of empty calories,  we suggest some exercises to reduce the abdomen that you can do at home without problems.

Routine 1 of exercises to reduce the abdomen

As a first measure, before doing physical activity it is also essential to eat a healthy and balanced diet. This is stated in this study carried out by the Provincial Center for Hygiene and Epidemiology (Cuba).

To reduce the abdomen you should consume less carbohydrates, as well as exercise regularly (at least 3 times a week). It is essential that you consult with an endocrinologist, and that you never start a diet without their supervision.

If you don’t have the time or the will to go to the gym, don’t worry, we offer you the following ideal routine to practice at home:

Leg raises

• Lie on your back on a mat.
• Put your hands under your thighs and stretch your legs well.
• Raise them at the same time with the balls of your feet in line with your knees (as if you were pointing to the ceiling with your toes).
• The legs should be perpendicular to the ground.
• Lower them without touching the ground. Do 20 reps.

Leg and pelvic lift

The starting position of this exercise to reduce the abdomen  begins where the previous one ends.

• To start your legs will be elevated and perpendicular to the floor.
• The next thing is to bring them back, so that the feet exceed the imaginary line of the head. The pelvis will also rise.
• Complete 30 reps.

Hands to ankles

An exercise that requires coordination and flexibility (which you will increase with practice).

• Lie on your back on a mat and stretch your legs, then raising them as in the previous exercises.
• You will have to leave them stretched, because what is worked is the torso.
• Try to touch your ankles with your hands (you will reach your knees first).
• Repeat 20 times.

Leg circles

• Also lying on the mat, stretch your legs and place your arms at the sides of your body.
• Spread your legs out at the same time, and move them so that you “draw” a circle with them.
• Do 20 reps and then do the same, but inward.

Plank and sides

The exercise known as plank is very effective in burning belly fat. Although it is very difficult and somewhat painful, the results are more than interesting. Of course, it has many variants, such as the one that includes moving the body to the sides.

• The points of support are the toes, elbows, forearms, and hands.
• The rest of the body should swing from right to left without touching the ground.
• Do as many movements as possible in 1 minute.

Routine 2 of exercises to reduce the abdomen

So that you do not get bored and you can work that complicated area very well to promote fat loss, we offer you another series of exercises to say goodbye to the bulging belly :

Side Plank

• Lie down on the mat on your right side, with your legs straight.
• You can rest the soles of your feet on a wall or some piece of furniture until you get used to the exercise.
• Place your elbow and forearm on the floor and raise your hips.
• To balance the body, bring the left arm past the head.
• Hold for a few seconds and switch sides.
• Aim for 5 lifts per side.

Oblique crunches

• Lie on your back and bend your knees (place the soles of your feet on the floor).

• Cross your right ankle over your left thigh.
• Bring your left hand behind your head and lift your torso to touch the raised knee.
• Do 20 reps and repeat on the other side.

Vertical scissors

It is an exercise widely used in Pilates and serves to strengthen the internal and lower abdominal muscles.

• Lying on your back on the mat, stretch your legs and put your hands under your thighs.
• Raise the right as much as you can and, as you lower it, raise your left leg.
• The movement is like that of a pair of scissors (hence the name) or a “seesaw”.
• Do 20 raises with each leg.

Bridge

• Also face up on the mat, put your arms at the sides of your body.
• Bend your knees and support the soles of your feet.

• Raise your pelvis so that your torso “lifts” off the floor.
• The points of contact with the ground are the head, shoulders, arms and feet. The rest remains in the air forming the bridge or triangle.
• After a few seconds in that position, lower yourself slightly, without touching the mat with your thighs. Perform 30 repetitions.

Spinning lunge

This variable of the exercise not only works the legs, but also the abs. It can be done with or without weight (the dumbbells are taken between the hands).

• Standing with your back straight, step forward with your left leg and bend your knee so that your body “comes down.”
• The right leg should be straight and with the knee pointing to the ground.
• Then turn your torso to the right.
• Return to the center and return to the starting position. Repeat with each leg 20 times.

Remember: although physical exercise is very important to stay healthy and look good, it should always be accompanied by a healthy diet. In the same way, try to stay hydrated and, if you have any problems, do not hesitate to go to a professional (doctor, endocrinologist or trainer).