Gymnastics to shrink the stomach that you can try at home

Choice of gymnastics to shrink the stomach for men and women

1. Side plank

(Source: www.fitnessmagazine.com)

Unlike the usual planks, this abdominal reduction exercise will challenge you to support your weight at only two points, namely the feet and elbows.

This movement also makes your core muscles (including your stomach and back) work harder, so your posture is more stable.

Here's how to do it side plank :

Start from one of your sides as shown above.
Your elbows are directly under your shoulders and your arms are perpendicular to your body.
Straighten your legs and stack them both. You can also place one foot further forward than the other side.
Contract your abdominal muscles by lifting your hips still on the floor until your body is completely lifted and straight from shoulder to leg.
Hold your hips up for 30-45 seconds. Then lower it back down, and repeat a few times.
Repeat on the other side.

2. Swing kettle pose

(Source: www.menshealth.com)

Swing kettle bell is a sport to shrink the stomach because it can burn quite a lot of calories. This movement is also a way of forming the stomach sixpack .

According to BJ Gaddour from Men's Health Fitness, swinging kettle bell helps you burn fat in the hips, stomach, and quadriceps. Here's how to do it:

Position your torso straight and your legs apart a little wider than your shoulders.
Bend your hips slightly, lift and hold kettle bell from top to bottom with both hands and hands in front of you.
Swing a little kettle bell up, down, and in between your legs.

3. Lying leg raise

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This exercise to shrink the stomach is done while lying on your back on the mat. Lying leg raise is one of the most challenging exercises compared to other movements.

In this motion, you should be able to raise your leg up without bending it at all. It takes a lot of strength from the abdominal muscles for this movement. The way to do this is as follows:

Lie on your back on the mat with your hands on both sides of the right and left. The palm faces the floor.
Then point your open fingers outward while lifting both feet up.
Raise your legs so that your body forms a 90 degree angle to the floor. Do not bend your knees when lifting your legs,
Hold this pose for a few seconds.
Lower your feet to the floor slowly.
Repeat this movement for 2-3 sets with 10 repetitions for each set.

4. Cross crunch

(Source: www.mensfitness.com)

Apart from getting rid of fat, this exercise shrinks the stomach as well as makes your thighs and back muscles stronger. Here's how to do it:

Lay your body on the mat,
Lie on your back with your hands and feet diagonally outward, so that your body forms an X.
Keeping your arms and legs straight, then bring your right hand toward your left leg, then your left hand toward your right leg, then lift your head, neck, and shoulders off the ground.
Do one complete set or 10 reps.

Cross crunch is a sport to shrink the stomach that looks quite simple. But if you do it wrong, you will be prone to injury. So you should first consult with a personal trainer at the gym.

5. Bicycle crunches

(source: www.livestrong, com)

Bicycle crunches are quite a challenging sport. This movement is similar to a person riding a bicycle who needs to pedal with his right and left foot. The difference is, this movement is done while lying on your back while swinging both legs in the air.

Here's how to do it:

Lie on your back on the mat.
Place your hands to support your head as shown above.
Position the head slightly curled forward, not attached to the mat. Approximately about 45 degrees high from the floor.
For the leg position, lift your foot high up so that it forms an angle of about 45 degrees from the floor.
Rotate your upper body to the right and left with your head following the direction.
When you look to the right side, bend your left leg so that it is against the elbow. Then straighten it back.
Do it alternately over and over.
Repeat this movement for 2-3 sets. Each set consists of 10 repetitions, 5 to the right and 5 to the left.

This movement will make your stomach muscles flatten and stronger.

6. Sit ups

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Sit-ups can be a simple stomach shrinking exercise that is effective if done regularly. Here's how to do it:

First, lie on your back on the floor on the mat.
Bend your knees with your feet flat on the floor, or you can keep your bent leg dangling in the air.
Cross your arms over your chest. You can also place your hands behind your neck or head.
Raise your shoulders toward the ceiling using your abdominal muscles and stop once you are slightly upward. It is very important not to lift your entire back off the floor, as this can result in tension and injury in the back muscles.
Return your body to a lying position, then repeat.

Still have to warm up and cool down

Remember, when doing any sport to shrink the stomach you should warm up before exercising and cool down afterward to avoid injury.

Apart from gymnastics, you also still need to add some other efforts to shrink the stomach. Because exercise is not necessarily effective at burning belly fat. Balance it with a healthy and balanced diet so that your dream of a flat stomach can be achieved.