Stomach looks flat and not distended is the dream of many people. To get it, there are several exercises to shrink the stomach that can be done. However, you still need to be careful when doing it so as not to cause injury.
Fat deposits in the abdominal area do not come without a reason. Not only does it make you look less attractive, excess belly fat can also invite various health problems, such as type 2 diabetes and heart disease.
Various Gymnastics Movement to Shrink the Stomach
To reduce fat deposits, you are recommended to adjust your diet, meet the body's fluid needs, get enough sleep, and manage stress. In addition, you can also try exercises to shrink the stomach so that you can get a flat stomach.
The following are movements that are effective in burning belly fat:
1. side plank
Plank is a gymnastic movement to reduce the waist and stomach. One of the variations is movement side plank.
This move is quite easy to do. Start the movement by lying on your side and elbows bent. Next, lift your hips until your body and legs are parallel and straight, with your elbows and feet supporting. Hold for at least 10 seconds.
Lower your body and return to the starting position. Rest for 10 seconds and lift your body back up. Repeat this movement 3-5 times.
2. Alligator drag
To do this move, you'll need plenty of room to move around and something that allows you to slide across the floor, such as a towel.
Start the movement with the position push-ups, with the toes of the feet on the towel. Next, move forward using your hands or elbows while dragging your body 10–18 meters.
Keep your body and legs in a straight position. Take a break and repeat the movement a few times.
3. Bicycle crunch
This gymnastic movement is done by lying on a mat or mat. Place your hands behind your head and lift your left knee in front of your chest while shrugging your shoulders and bringing your right elbow toward your left knee.
Continue with the reverse side as if you were pedaling a bicycle. Repeat the movement 10-15 times each set and do at least 1-3 sets.
4. Diagonal pike legs
To perform this abdominal shrinking exercise, lie down with your legs raised and legs straightened. Next, rotate your hips slightly to the left so that your feet are at an angle.
Place your left hand behind your head and extend your right hand to the side with your palm facing down.
Lift your shoulders and back slightly while keeping your legs and hips in position. Lower your back slowly and repeat this movement 10-15 times. Do it also on the right side of the body.
5. Sit-ups
Sit-ups is a movement that can tighten the abdominal muscles and of course shrink the stomach. This move is very easy to do. Start the movement by lying on your back and knees bent, with both hands behind your head.
Next, lift the body forward as if to kiss the knee, then lower the body slowly. Repeat at least 5-10 times.
Having a flat stomach is not a dream. By regularly doing sports and various gymnastic movements to shrink the upper stomach, excess fat in the stomach can also be reduced. For optimal results, you also need to live a healthy lifestyle.
However, if you have certain conditions that limit your movement, consult your doctor first. The doctor can determine the type of exercise or exercise to reduce the stomach according to your condition.