Everyone in the process of weight loss, have a variety of requirements for themselves or a part of the body, such as the abdomen, some may feel to lose the fat, do not have a small belly can. Some may feel that they want a flatter and tighter abdomen, but of course, there are also those who want visible abs or a waistline. Whatever your requirements are, overall you don't want to have swimming rings that don't belong to you at your age, but there are two misconceptions that people tend to get into when it comes to losing belly fat.
The first problem is a mistake that people often make. Instead of considering their own problems, they just want to get rid of their big belly quickly. So no matter what stage they are in, they go straight to abdominal muscle training. Why is this wrong? Because first of all you have to think about your body fat, and to lose belly fat, you have to think about the whole picture, there is no such thing as localised weight loss. And abdominal muscle training targets this aspect of muscle building, not fat loss, so abdominal training is not suitable for fat loss.
The second misconception is that if you want to have a waistline, you can simply do fat loss. It is not absolutely wrong to say that you can have a waistline if you have a certain level of body fat, but it is very one-sided. Although it is true that you must have a very low body fat percentage to get abs. But there is a difference between abs that you have because you are thin and abs that you work out. Abs that you get because you are thin, it is much less thick and shaped compared to abs that you work out.
In conclusion, a healthy, well-defined and long-lasting abs must be obtained through training. For each individual, the difference is to be selective in the abdominal training according to their physical condition and body fat percentage. The next 4 abdominal training exercises will help you to get in shape, whether you are on a diet or just want to get in shape.
Move 1: Reverse curl
The reverse curl is a good exercise for the abdominal section and is more difficult than the usual curl. Lie flat on your mat with one leg straight up and the other leg bent over the straight leg, the hand in the direction of the bent leg naturally next to your body, the hand in the direction of the straight leg straightened and stretched hard in the direction of the bent leg. At the same time, the upper back is lifted together, keeping the hips and lower back close to the mat, keeping it stable, and when you reach the limit, return to the mat and let the upper back return to the mat, then switch sides.
Movement 2: Side support hip lift
This can be done unassisted or with equipment. In a side-lying position, support your body with one hand on the ground with the small arm and the large arm perpendicular to the ground. With your legs straight and together, brace your entire body on the ground with the top of one foot. From head to abdomen, to the legs, the feet are in a straight line. Then press down hard so that your body touches the ground or touches the equipment. At the same time, keep the rest of your body stable and do not sway, then lift upwards and repeat the movement.
Movement 3: Dynamic plank support
No one is unfamiliar with the plank. The dynamic plank is performed by rotating the right and left hands. In the same position as the plank, lie prone on the mat with your elbows on the floor and your feet straight, propped up on your toes, keeping your whole body in a straight line. Begin the movement with one arm supporting the body with the palm of the hand on the ground, leaving the rest of the body untouched. The other arm is then held up on the ground with the palms of its hands, and the previous arm is returned to the elbow position, and so on in rotation.
Movement 4: Hip bridge
Lie flat on the floor with your legs bent and the palms of your feet on the ground. Keep your back and lower back, hips close to the ground, head on the ground and hands naturally on your sides, close to the ground. Then the abdominals fire upwards to lift the hips and lower back, keeping the rest of the body stable and close to the ground at all times. Once you reach the apex, slowly descend to your original position with autonomous control of your strength and repeat.
Perform the movements as standard as possible, and do not take too long between movements, around 25 seconds. During the movements, choose the number of reps and sets according to your physical condition and do not force any increase in weight or volume. There are only 4 movements, but they can also help you lose fat and belly fat, and help you develop your abs and waistline.