The belly is a very important area in the human body, not just for your appearance but also for your movement. So you need to take good care of it. Today we offer you an exercise routine that helps eliminate upper belly fat in only one month. You can also share this routine with a friend who has an upcoming event.
Focus on the exercises listed below. Try to complete 3 sets of each exercise. Each level has its own method, as follows:
- If you are a beginner, you can take a break of at least one minute but no more than two minutes between each set.
- If your level is advanced, you should finish each set within no more than one minute, and rest no more than 30 seconds. Try to challenge your body with greater difficulty each week.
You should train at least 3 times a week. Make sure during exercise that your focus is only on your belly muscles, and that they are tight, because this makes it more effective.
First group: Bridges, crunches, and plank twists
First exercise: Bridge
How to do the exercise
- Lie down on the ground.
- Bend your knee upwards.
- Your feet should be fixed on the ground.
- Keep your arms by your sides to support you.
- Lift your hips up.
- So your knee and abs form a straight line.
- Lower down again.
- Repeat the exercise 10 times, 3 sets.
Exercise two: Crunch
How to do the exercise
- Lie down on the floor.
- Bend your knees up.
- Cross your arms.
- Make sure your neck is not tense.
- Tighten your belly muscles.
- Lift your head and shoulders up a bit.
- Repeat the exercise 20 reps, 3 sets.
Exercise three: Plank twists
How to do the exercise
- Get into a plank position.
- Keep your neck in a neutral position.
- Keep your upper body steady.
- Start by moving your midsection (waist area).
- Until it gets close to the ground.
- Repeat this exercise on the other side.
- Repeat this exercise 10 times, 2 sets.
Second set: Upward plank, bicycle crunches, and leg raises
First exercise: Upward plank
How to do the exercise:
- Sit with your legs stretched out
- Lift your body on your hands and heels.
- Your hand rests on the ground.
- Lift your hips up high.
- Your body forms a 45 degree angle.
- Hold your body up for at least 10 seconds.
- Repeat this exercise 10 times, 3 sets.
Exercise 2: Bicycle crunches
How to do the exercise
- Lie down on the ground.
- Bend your knee up at a 90-degree angle.
- Bend your arms back and place them behind your head.
- Bring your right elbow to your left knee.
- Repeat this exercise 20 reps, 3 sets.
Exercise three: Leg raises
How to do the exercise
- Lie down on the floor.
- Lift your legs up.
- Keep your hands by your side to help you balance.
- Repeat this exercise 10 times, 2 sets total.
Exercise 4: Arm slide
How to do the exercise
- Support your body on the ground with your hands, knees, and the balls of your feet.
- Keep your back straight.
- Move your hands slightly forward.
- Then return to the starting position.
- Repeat this exercise 10 times, 3 sets.
Exercise 5: Side plank
How to do the exercise
- Lie on your right side.
- Support yourself on your elbow and foot heel.
- Lift your middle off the ground.
- Lower down again.
- Repeat this exercise for at least 30 seconds.
- Repeat this exercise 3 sets.
Exercise 6: Flutter kicks
How to do the exercise
- Lie on your back.
- Lift your right leg up.
- Move your left leg up and down.
- Repeat this exercise 10 reps, 3 sets.
Third set: High plank, windshield wipers, and boat pose
First exercise: High plank
How to do the exercise
- Support your body on the floor using your hands, knees, and the tops of your feet.
- Lift your knees up until you get into the plank position.
- Hold for 30 seconds.
- Repeat this exercise 3 sets.
Second exercise: Windshield wipers
How to do the exercise
- Lie down on the floor.
- Raise both legs and bend them at a 90-degree angle.
- Tilt them to the left then return to the starting position.
- Then tilt to the right.
- Repeat this exercise 10 times, 3 sets.
Focus on those exercises 3 days a week and you’ll feel the results faster. You should add some cardio exercisesand you can check out the results others have gotten Fitness Garage Through a healthy diet without deprivation, and also a workout plan that fits your level.
