Table of Contents
Exercise at home to shrink your stomach
1. Run in place
2. High knees
3. Plank
4. Mountain climbers
5. Leg raises
6. Jumping jacks
7. Crunches
8. Burpees
9. Squat jumps
Jakarta, goldensamoyed Indonesia
—
To shrink the stomach, it is not necessary
sports
especially with complicated tools.You can get a slim stomach even by exercising at home without using equipment.
Having a slim and healthy stomach is certainly the dream of many people.It’s not just a matter of aesthetics,
pot belly
also not good for
health
.
Unfortunately, not everyone has the time or access to
gym
to exercise.However, you can exercise at home to effectively shrink your stomach without needing special equipment.
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Exercise at home to shrink your stomach
Apart from being practical, exercising at home can be done anytime according to the free time you have.There are several sports movements that you can apply.
By regularly doing these simple movements, you can trim belly fat and improve overall fitness.
Below are some recommendations for exercise movements at home that are effective in shrinking the stomach and do not require any equipment.
1. Run in place
Running in place is an easy way to burn calories without needing to
treadmills
.Find a large space at home, wear running shoes, and start running at a moderate pace.
Start with a duration of 30 seconds, then increase to 1-2 minutes as you get used to it.This movement is effective in increasing your heart rate and burning belly fat.
2. High knees
Movement
high
knees
This is done by lifting your knees to chest level while swinging your arms back and forth alternately.
When the right knee is lifted, the left hand moves forward, and vice versa.Do 4 sets of 50 movements each for maximum results.
3. Plank
This movement focuses on training the core muscles, especially the stomach.Take a position like
push-ups
, but rests on the elbows forming a 90 degree angle.
Make sure your back remains straight and hold this position for 30-60 seconds.This exercise helps tone your abdominal muscles and improve your posture.
4. Mountain climbers
Movement
mountains
climbers
imitate the activity of climbing a mountain.In position
push-
up
With straight arms, pull your right knee to your chest, then alternate with your left knee quickly.
Do 4 sets with 10 movements each set.This exercise burns calories and strengthens the abdominal and leg muscles.
5. Leg raises
How to do this movement, namely by lying on your back with your arms straight at your sides, slowly lift your legs straight up.
Even though it doesn’t have to be high, try to keep your legs straight when lifting.Repeat this movement 15-20 times to train the lower abdominal muscles.
6. Jumping jacks
Jumping jacks
involves a light jump by opening the legs and lifting the arms up, then returning to the starting position.
Do 4 sets with 5-10 jumps per set to increase stamina and burn fat.
If you have a knee or ankle injury, jump at a low intensity.
7. Crunches
This movement is similar to
sit-ups
, but easier to do.To do this, lie down with your knees bent, hands behind your head, then raise your upper body to your knees.
Make moves
crunches
4 sets with 10 movements in each set to tighten the upper abdominal muscles.
8. Burpees
This movement involves almost all the muscles of the body.To do it, start from standing with your feet shoulder-width apart, lower your body until your palms touch the floor.
Then do it
push-ups
, then jump up.This exercise burns a lot of calories and helps reduce belly fat effectively.
9. Squat jumps
According
Men’s Health
,
squats
jumps
is movement
plyometrics
which burns calories and strengthens leg and abdominal muscles.
How to do it, first stand with your feet hip-width apart, bend your knees until your thighs are parallel to the floor, then jump as high as possible.
When landing, bend your knees 45 degrees and immediately lower into position
squats
again.Repeat for 30 seconds to 1 minute.
By regularly doing various exercise movements at home, you can shrink your stomach without needing equipment or going to the gym
gym
.Your stomach can be slim, but your wallet will still be bloated because you don’t have to pay
gym membership
!
(rea/asr)
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