Iniisip mo pa rin ba kung paano maaalis ang iyong belly fat? 🤔

Wag nang mag-alala at mag-isip pa! D

ahil narito na ang ilan sa mga best exercises na effective sa pagtanggal ng excess belly fats.

Check mo na ‘to, besh! 👇😍

ball exercise

1. The Bicycle Exercise

Best for targeting the six pack muscles and the obliques.

Paano ba gawin ang ganitong exercise? First, get into a supine position with hands at the back of your head.

Bring knees to the chest while lifting shoulders off the floor.

Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedaling motion.

bicycle Exercise

-Do 1 to 3 sets with 12 to 16 repetitions.

2. The Captain’s Chair Leg Raise

This exercise requires a captain’s chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs.

To do this exercise, stand on the chair and grip hand holds.

Press back against the pad then raise knees to the chest to contract the abs then lower them back down.

-Do 1 to 3 sets with 12 to 16 repetitions.

3. Exercise Ball Crunch

For this exercise, an exercise ball is necessary.

In this routine, the abdomen does more exerting but will still need the entire body to stabilize it throughout the routine.

To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head.

To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips.

Keep ball stable as you curl up, then lower back down to stretch the abs.

-Do to 3 sets with 12 to 16 repetitions.

4. Vertical Leg Crunch

Vertical Leg Crunch

Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine.

To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support.

Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch.

-Do 1 to 3 sets with 12 to 16 repetitions.

5. Long Arm Crunch

This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise.

To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears.

Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight.

-Do 1 to 3 sets with 12 to 16 repetitions.


Kung iyong gagawin nang may puso, disiplina, dedikasyon, at determinasyon ang mga exercises na ito, magiging epektibo ang mga ito at malaki ang maitutulong sa pagtupad mo ng iyong #fitnessgoals

So go! You can do it!

We can do it! 👊💪👏