20-Minute exercises to make your belly fat melt like snow

To lose belly fat, this exercise program is designed to help
you shape this difficult area and refine your waistline. This
routine is very simple and will not take more than 20 minutes.
If you have patience and persistence… you’ll see the difference
in a month!

1. Front plank

Get into an ironing plank position with forearms supported and
get ready to work on your abdomen, buttocks, back, shoulders
and triceps.

Make sure your elbows are in line with your shoulders to keep
from overloading your shoulder joints.

Keep your eyes on the floor to avoid forced

If you are a beginner, rest your knees, so there is less stress
on your lower back.

Also, if you are a beginner, rest your knees so that there is
less stress on your lower back.

Repetitions: 4 sets of 20 seconds.

Also – 7 Lower abdominal exercises to
do at home

2. The Superman

Stand quadruped (4 legs on the floor), with your back
straight.
Gather one of your legs together with your opposite arm in the
middle.

Stretch your arm forward and your leg backward as far as
possible.
It is not necessary to raise them too much, they must be
aligned with the rest of the body.

It is important to have the pelvis and spine in neutral
position and the weight of the body in the central area.
You must prevent the hips from tilting towards the dice.

With this exercise you will work the internal muscles of the
abdomen, the back and gain body control.

Repetitions: 3 times for 25 seconds each time.

3. Lateral balance

Lie on your back with your arms alongside your body.
With your whole back touching the floor and activating your
abdomen.
Bring your legs to one side and to the other, without touching
the floor.
Be careful with your back, it is important not to take it off
the floor.

You will work your abdominal area and your back.

Do this 3 times for 30 seconds.

See – Easy exercise will burn more
belly fat than 100 abs crunches

4. Lateral plank

This type of plank works the lateral abdominal, but also
involves the rectus abdominal, obliques, trapezius and
deltoids.

To do it correctly, rest one forearm on the floor and stretch
your body, lifting your legs until only your feet and forearm
touch the floor.

It is super important that the hips are aligned with the ankles
and shoulders so as not to overload the knee and trapezius
area.

It is also important to look forward and keep the neck in a
neutral position.

If the exercise is too intense, rest one or both knees on the
floor.

4 sets of 20 seconds. Rest 20 seconds.

5. Dynamic plank

In plank position, with legs straight and forearms resting on
the floor, we will swing the hips to one side and the other,
tightening the abdomen and keeping the back aligned.

With this advanced level plank, you work, in addition to the
abdomen, buttocks and arms.

4 sets of 20 seconds. Rest 20 seconds.

6. Plank with leg lift

This exercise will also work your glutes and hamstrings. Simply
get into a plank position with your forearms resting on the
floor, raise first one leg and then the other, bringing them
slightly upwards at a 90 degree angle.

It is important that the pelvis does not swing or lose the
plank position.

4 sets of 20 seconds. Rest 20 seconds.

7. Pyramid plank

Start in the plank position; with your arms straight and your
back straight and neutral, raise your hips in a pyramid
position while moving one of your hands to touch the opposite
ankle.

Return to the starting position (plank with arms straight) and
do the same movement, but this time to the other side.

You will exercise core, back, hip and shoulder mobility.

3 sets of 30 seconds.

8. Knee Squats

Lower into a squat with your hands on the back of your neck and
make sure your buttocks are back and your back is straight. It
is very important to perform the squat correctly.

Then stand up by lifting one leg and touching your knee with
your elbow.

Lower yourself back down into the squat and, as you come back
up, lift the other leg, turn your body to the other side and
touch your knee with your elbow.

Glutes, quads, core and shoulders are worked.

3 sets of 30 seconds.

9. Lateral trunk

Stand with your legs shoulder-width apart and your arms
stretched out perpendicular to your body.

Then, keeping your back straight and your arms in the same
position, tilt your upper torso to one side and to the other.

Avoid rounding the spine on the way down.

We work core, hamstrings, hip mobility and shoulder mobility.

3 sets of 30 seconds.

Read – 7 yoga poses to lose belly fat
and strengthen your core

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