Instructions for correct and effective exercise of 5 movements to reduce belly fat
Plank, leg lifts, sit-ups, and hip twists, if done incorrectly, will be ineffective and cause pain or injury.
1. Plank:This is one of the most basic and simplest movements, just placing your hands on the floor. A common mistake many people make is to lift their buttocks too high, leading to a hunched or sagging back. Incorrect posture can cause back pain and put all the weight of the body on the shoulders. Therefore, the correct plank position is that the back and legs need to form a straight line. To be more effective, your thighs need to be tightened to combine the muscles.
2. Russian Twist:Twisting your hips laterally is a great way to stimulate your intercostal muscles. Many people make the mistake of just swinging their arms to the sides without twisting their bodies. Swinging your arms is much easier than twisting your body laterally, which makes many people think it’s an easy move. In this exercise, you need to keep your shoulders straight, your back straight, and lean back at about a 45-degree angle to the ground, then rotate your hips.
3. Leg lift:When lowering the legs to the floor to prepare to lift them up, many people will do it wrong when the lower back does not touch the floor. Therefore, the effectiveness of the movement is not thorough, the core muscles are not effective and can cause sciatica. The solution is when the legs are raised, you should press the lower back close to the floor. When the two legs begin to lower, do not let the lower back lift up, leaving the floor.
4. Crunch:One of the common mistakes in this movement is bending the neck so that the chin touches the chest. Repeating this many times will make it difficult for you to breathe, strain your neck, and your core muscles will not be used. To correct this mistake, the practitioner needs to keep the back straight while lifting the body so that the chest touches the knees.
5. Side plank:Some people tend to tilt their shoulders towards their hands when doing this exercise. This will defeat the purpose of the exercise when it needs to work the abdomen and hips. The practitioner should correct this mistake by placing their arms on the floor. The shoulder line is perpendicular to the elbow. If you get tired, you can lower your knees to the floor for 10 to 20 seconds and return to the starting position.
