This article presents a simple yet highly effective exercise routine that can be practiced at home. This super quick training for women consists of three simple exercises that require no equipment.
To reduce belly fat, follow along with the instructions or refer to the pictures of the exercises below. Don’t wait or make excuses, take a few minutes each day to work on your abdominal muscles.
Exercise 1: Supine Vacuum Posture
- Begin by lying on your back with your knees bent and feet flat on the floor. Exhale all the air and hollow out your stomach.
- Pull your navel in towards your spine as far as possible. This activates the transversus abdominis muscle.
- Hold this position for 15 seconds initially, then gradually increase the duration up to 60 seconds.
Exercise 2: Hollow Body Retention
- Lie on your back with your arms extended above your head and feet stretched out and together. Press your lower back to the ground and slightly curl up, lifting your legs and arms into the air.
- Your body should resemble the shape of a banana.
- Hold this pose for the specified duration.
- Ensure that you maintain tension in your core throughout and avoid compensating with your lower back. If needed, you can modify the exercise by lifting your legs and arms higher until you build enough strength to lower them.
- Perform the hollow body hold three times for 20-30 seconds each.
Exercise 3: Inverted Crunches
- Start by lying down with your lower back flat on the floor.
- Tighten your core and lift your feet towards your body, engaging your abs.
- Slowly lower your legs while maintaining tension in your core, and then repeat the movement.
- Complete three sets of 10 to 15 repetitions.
