Nine exercises to reduce belly without abs
Having a flat abdomen is one of the goals that most women have, if this is your case, we present you nine exercises to reduce the belly that you can do at home.
Exercises to Reduce Belly
#1 Front plate
For this exercise you should support yourself on your elbows, looking down and with your elbows at shoulder level. You must lift your body with the help of your feet and keep your abdomen tight.
During the exercise it is necessary that you keep your body completely straight, without altering the movement in your hips. Hold this position for five to ten seconds and repeat this exercise six times. Rest ten seconds between each rep.
#2 Lateral leg raises
Lie on your side while trying to keep your spine straight, keep your legs straight, extended and together. Rest your head on one of your hands and rest the other on the ground in front of you. Raise your leg and lower it slowly.
With this exercise you will feel the contraction in the sides of your abdomen. Perform the movement 12 to 15 times for each side and repeat the exercise two to three times. Rest ten seconds between each rep.
Lie down facing upwards, bend your knees so that you can support your feet on the ground and keep your arms at the sides of your body, in this way you will be supported on your feet and shoulders to raise your hips.
You must try a straight line with your torso and always support yourself on your heels, not on the tips of your feet. Do the exercise 15 times and repeat it three times. Rest ten seconds between each repetition.
#4 Elevation with bent knees
Lie down facing upward, bend your knees toward your chest, and extend your legs so that they point upward.
Start with performing the movement 20 times with repetitions of three to six times and to finish, perform the exercise 20 times with three repetitions. Rest 15 seconds between each exercise.
#5 Side plank
Choose a side to lean on the forearm that is against the ground, you can stretch the arm that is free. Keep your legs extended and raise your body with the help of your feet and forearm.
In this position, lower your hips to the ground and raise them for 30 seconds. Do this exercise 10 to 15 times with two repetitions. You can rest for 15 to 20 seconds between each rep.
#6 Elevation of legs and trunk
Lie down facing up, keep your body straight, with your legs extended and together. Raise your trunk and legs at the same time, keep your abdomen contracted, your back straight and your hands at the level of the knees.
Stay in that position for 5-10 seconds and repeat six times. Rest 15 seconds between each rep. It is recommended to do it on an exercise or yoga mat.
Although it may not seem like it, squats are great for defining the abdomen, as well as strengthening the thighs and glutes. To do it, you just have to open your feet at the same level as your shoulders, stay straight, look straight ahead and bend down as if you were going to sit down.
It is important that you take care that your knees do not pass the tip of your feet, your hips must be closer to the ground and the heels of your feet must be fully supported on the ground. Perform 15-20 squats with three reps and rest 10 seconds between sets.
#8 Raise legs together
Lie down facing up, put your hands under your hips so that your body is supported. Raise your legs up and lower them very close to the ground, but without touching it.
Hold the position for 30 seconds and perform the exercise 10 to 15 times with repetitions of two to three times. Rest 15 seconds between each rep.
#9 Lateral flexion
Standing with your feet at shoulder level, bend your legs just a little and flex to the side of the weight. Grab a dumbbell in one hand and do the pushup to the side where you don’t have it. Perform two to three reps of 15 to 20 push-ups for each side.