A flat stomach without leaving the house and almost without sweating your shirt? Now it is possible with these 7 exercise table that can be done in less than half an hour.
What everyone wants is to get in shape quickly and easily from the comfort of their own home. And the belly is one of the most difficult parts of the body to keep under control, but it is not impossible with this complete exercise table designed specifically to lose belly fat and waist.
Next, you have a series of exercises that you can perform in several sets of 10 to 15 repetitions, although you can increase the number of repetitions as you increase the resistance.
Best exercise table to lose belly fat and waist at home
1: Abdominal Crunch
The first exercise is the well known “abdominal crunch”. This exercise focuses on strengthening the abdominal muscles and helps to tone the abdomen. To do it, you have to take into account your breathing, when you inhale the muscles stretch and when you exhale they contract, and these instructions:
- Lie face up on a mat.
- Bend your legs and place your feet flat on the floor.
- Cross your hands over your chest or place them behind your head.
- Slowly raise your shoulder blades, not your neck, contracting your abs as you exhale.
- Slowly return to where you started.
2: Bicycle Crunches
This exercise table is an excellent workout for the abdominal muscles, including the rectus abdominis and obliques. They also engage the hip flexors and promote overall stability of the core muscles.
- Lie supine with hands lightly touching sides of head and legs straight.
- Bend your knees at a 90-degree angle and lift your feet off the floor.
- Bring your right knee toward your chest as you twist your torso and bring your left elbow toward your right knee.
- Extend your right leg while bringing your left knee toward your chest, simultaneously rotating your torso and bringing your right elbow toward your left knee.
- Continue to alternate the movement of your legs and elbows in a pedaling motion similar to that of a bicycle.
3: Plank
This exercise is very effective for strengthening the abdominal muscles, as well as the back and glutes. Follow these steps to perform the plank correctly:
- Lie face down on a mat.
- Place your forearms on the floor, making sure your elbows are in line with your shoulders.
- Straighten your legs and stand on the balls of your feet.
- Keep your body in a straight line from head to heels, preventing your hips from falling or rising.
- Hold this position for 30 seconds to 1 minute, breathing in a controlled manner.
- You can gradually increase the time as your strength increases.
4: Side Plank with Hip Lift
This best exercise table focuses on the lateral abdominal muscles, known as the obliques, and strengthens the core. This alternative complicates the previous version a bit, so you must follow these recommendations very carefully:
- Start by lying on your side on the floor, resting on one forearm and with your body in a straight line.
- Lift your hips off the floor and hold your body in a side plank position.
- Hold this position for a few seconds, then lower your hips back to the floor.
- Repeat the hip raising motion for the recommended number of reps. switch sides.
- Switch to the other side and repeat the exercise in the opposite direction.
5: Mountain Climber
This is a dynamic exercise that involves moving your legs toward your chest while maintaining a plank position, so you can take advantage of the opportunity to do it when you are already in that position from the previous exercise. These exercises help strengthen your abdominal muscles and burn calories.
- Start in a high plank position with your hands on the floor just below your shoulders and your toes flat on the floor.
- Keep your body in a straight line from head to heels.
- Bring one knee toward your chest while keeping the other leg straight.
- Quickly switch legs, extending the front leg backward and bringing the other knee toward the chest.
- Quickly switch legs to simulate walking while standing.
6: Burpees
Burpees are a full-body exercise that works the abdominal muscles as well as the upper and lower extremities. This exercise also helps increase cardiovascular endurance and burn calories.
- Start by standing with your feet shoulder-width apart.
- Squat down and place your hands on the floor in front of you.
- Jump your feet back into a plank position.
- Perform a “push-up” by lowering your chest until it touches the floor.
- Jump your feet forward, bringing them close to your hands.
- Fully extending your body, stand and jump up.
7: Squats
Experts say the squat is a very complete exercise, working several muscle groups, including the abs. Squats work your glutes, quads, and hamstrings in addition to strengthening and toning your abs. But to get these benefits and avoid injury, it is important to follow these steps correctly:
- Stand with your feet shoulder-width apart.
- Keep your back straight and your shoulders back.
- Lower your body by bending your knees as if you were sitting in an imaginary chair.
- Make sure that your knees do not go over your toes and that you do not bring them together as you lower yourself.
- Return to starting position by pushing through your heels.
These exercise table, which you can do at home, provide a solid foundation for working the abdominal area and helping to reduce your tummy. However, it is important to remember that results may vary depending on the individual involved. Complementing the exercises with a balanced diet and other cardiovascular exercises can also be beneficial in achieving the desired goals. Also, remember to adapt the exercises to your fitness level and consult a professional if you have any injuries or medical conditions.
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