Exercise for women to help them get flat belly

For women, having a flat belly is a dream. However, to get this condition is not an easy thing. Women have a pelvis and waist wider than men. This is what makes women quite difficult to get a flat and strong stomach. However, don't worry, here are some effective exercises for women to melt the belly fat.

1. Side plank


In contrast to ordinary plank, in the gymnastic movement to shrink this stomach you will be challenged to support your body weight with just two points, namely your feet and elbows. This movement will make the core muscles work harder and you become more stable.

Of course, this movement will also strengthen the abdominal muscles and back muscles to maintain the strength of the spine when you start lifting your hips. Here's how to do side plank movements:

    Start from one of your sides as shown above.
    Position your elbows just below your shoulders and arms perpendicular to your body.
    Straighten your legs and stack them together. Or you can also place one foot more than the other side.
    Contract your abdominal muscles by lifting the hips that are still attached to the floor until the body is completely lifted and straight from the shoulders to the feet.
    Hold the position to hold the hips above for 30-45 seconds. Then lower it again, and repeat several times.
    Repeat on the opposite side.

2. Boat pose


This time the gymnastic movement is very instrumental in strengthening the stomach, especially the lower part. Don't be easily discouraged if you first try it and feel your stomach become sore. Gymnastics to reduce the stomach will not be in vain, how come. Here's how to do it:

    Sit up straight with knees bent, feet flat on the floor.
    Then lean your body backwards while balancing the position of the sitting bones and lifting your legs off the floor straight up.
    Extend your arms straight forward, palms up, and feet straight up like in the picture. This movement makes your body look like a letter V.
    Hold this pose for 30 seconds, then sit up straight again.

3. Lying leg raise


Gymnastic movements to shrink the stomach is done while lying on his back on the mattress. Lying leg raise is one of the most challenging exercises compared to other movements. In this movement, you should be able to raise your legs up without bending them. Strength is needed from the abdominal muscles that are very large in this movement. How to do it:

    Lie on your back on the mat with both hands on both the right and left sides. The palm is facing the floor.
    Then point your finger open outward while lifting both feet up.
    Raise your legs until your body forms a 90 degree angle to the floor. When lifting your legs, don't let your knees bend!
    Hold this pose for a few seconds.
    Slowly lower your feet to the floor.
    Repeat this movement 2-3 sets with repetitions 10 times each set.

4. Superwoman


This time, the movement was not as heavy as before. The superwoman movement is more fun and unique. Like a superman that flies, this way of tightening the stomach will be very effective not only for the lower abdominal muscles, but also the hip muscles, thigh muscles and buttocks. Here's how to do it:

    Lie on your stomach on the mat with your hands straight above your head.
    Make sure your body is straight from toe to hand.
    Then lift your hands and feet together, as if flying.
    Hold this pose for 5 seconds. Keep your hands and feet from falling further.
    Do as many as 2 sets with the number of repetitions 10 times each set.

5. Bicycle crunches


Bicycle crunches are quite challenging movements. However, this movement will make your abdominal muscles stronger and evener. This movement is similar to people riding bicycles that need to paddle with their right and left legs. The difference is, this movement is done while lying flat and feet in the air. Here's how to do it:

    Lie on your back on the mat.
    Place your hands to support your head as shown above.
    The position of the head is slightly curled forward, not attached to the mat. Approximately 45 degrees high from the floor.
    To position your feet, lift your feet high up to form an angle of about 45 degrees from the floor.
    Turn the upper body to the right and left with the head position following the direction.
    When you look to the right side, your left leg is bent to stick to your elbow. Then straighten again.
    Do it alternately repeatedly.
    Repeat these 2-3 sets. Each set consists of 10 repetitions, 5 times to the right and 5 to the left.