Do you have favorite jeans which don't suit you anymore? Does the fat on your stomach prevent you from sleeping peacefully at night? If the answer is yes, then you need to change something in your lifestyle to get your dream body. No doubt, the fat on your stomach looks unattractive. It can also have far-reaching consequences for your health if it is not fought on time.
For many women the abs is a real problem area. You can dream of a miracle pill or a magic potion that will make your muscles toned in one moment but unfortunately, such magical methods simply do not exist.
There is nothing more effective than the old, proven way of sculpting the abs - regular training. The following workout is a set of the best exercises that can help you get rid of your abs and thigh fat deposits. Say "Goodbye" to your muffin top! It'll only take 15 minutes of your time and help you quickly get your body in shape.
#1. Plank Knee to Elbow
- Lay face down on the ground with extended legs. Point your toes while you place your hands beneath your shoulders. Push yourself up into the plank position.
- Maintaining a tight core and flat back, bring your left knee to your right elbow. Pause and slowly return each to the starting point. Repeat with the other side and keep alternating.
#2. Swiss Ball Legs Bridge
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- Place a Swiss Ball on the ground with the blue rubber side facing up. Lie on the ground and place your right foot on the rubber part of the BOSU Ball. Extend your left leg straight into the air. Extend your arms to the sides and tighten your core.
- With your gaze focused on the ceiling, push down with your right foot, elevating your hips. Tighten your glutes when you come to the top of the movement and hold. Slowly, lower your body towards the ground but do not lie back down until the end of the set.
#3. Bodyweight Squats
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times.
- Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.
#4. Wall Sit
- Stand tall against a wall with your head and back touching the wall. Position your feet so that they are shoulder-width apart and a few inches away from the wall. Rest your arms at your sides.
- Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position. Return to starting position by straightening your knees and standing tall again.
#5. Toe Touches
- Lie flat on an exercise mat, extending your arms straight back behind your head. Fully extend your legs also.This is the start position. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
- At this point, your legs should remain fully extended at between 35-45 degrees from the floor. Your arms should be fully extended, parallel to your legs. Your upper body should be raised off the floor. Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. Slowly move your legs in a pedaling action as if you are riding a bicycle. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
- After each crunch, return to the start position inhaling as you do so. Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.
#8. Double Crunches
- Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
- Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
- Pause and return to the starting position.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
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