Twisting and Tucking the Abdomen
Lie flat on the ground with both legs together. Extend them straight forward. Bend your arms and place both hands behind your head, cradling it.
Then moderately bend your right knee to draw your calf inward. Lift your left leg upward by bending the knee, positioning your calf perpendicular to your thigh and your thigh perpendicular to the ground. As you lift the leg, simultaneously arch your right upper body forward and to the left, lifting your right shoulder off the ground. Bring your right elbow as close as possible toward your left knee, applying pressure to your abdomen. Repeat the movement on the opposite side.
Shoulder Lift
Lie in the same starting position as for sit-ups, with knees bent and feet together, forming a 90-degree angle between thighs and calves. Clasp your hands behind your head. Exhale as you lift your upper body off the ground, keeping both shoulders off the floor and tucking your chin in.
Note: Avoid excessive elevation of the upper body—do not sit up fully. Keep the lower back and buttocks grounded, feet flat on the floor. Engage the upper abdominal muscles to complete the lift.
Plank Stretch
Bend elbows, clench fists, and place forearms on the ground at a 90-degree angle. Extend legs straight behind you, feet flat on the floor about a fist-width apart. Maintain a position parallel to the ground without sinking, but avoid arching your hips upward. Hold for 1 minute to strengthen the rectus abdominis and transverse abdominis muscles.
Knee-Bend Leg Lift
Lie flat on the ground with arms extended alongside your body, palms flat on the floor. Bend both knees and lift your legs together off the ground, forming 90-degree angles between your calves and thighs, and between your thighs and torso.Then curl your pelvis inward, drawing your thighs toward your abdomen until they are nearly parallel to the floor. Simultaneously swing your calves upward, lifting your hips and lower back off the ground.
Leg Lift with Knee Twist
Lie down with knees bent and legs raised, maintaining 90-degree angles between calves, thighs, and torso. Place arms alongside upper body, keep knees together, and twist toward the left side of your torso.
Bring your thighs toward your torso, lift your hips and lower back, and turn your face toward the left. Return to the 90-degree leg lift position, then twist your knees toward the right side of your torso while turning your face to the right. Repeat several times to balance your abdominal muscles.
5 Foods That Burn Belly Fat
Nuts
Nuts reduce food cravings and help combat obesity, heart disease, wrinkles, high blood pressure, and even cancer. You can eat a handful at a time or add them to salads and fruit platters.
Green Vegetables
Low in calories and anti-obesity, green vegetables are rich in fiber. They aid digestion and support weight loss.
Peanut Butter
Beloved by many, peanut butter is also a food that aids weight loss. It's low in cholesterol and can boost the immune system.
Protein-Rich Foods
Protein helps build muscle and burn fat. That's why every weight-loss diet plan is rich in protein.