Shrink the abdomen in a month with exercises
Having a flat and small belly is everyone's dream, but it is difficult to achieve this dream and we have to work hard to achieve it, we suggest you to use Matt Roberts 4-week program to have a fit body. It helps you to shrink your belly in 10 steps.
Effective abdomen exercises in short time
It costs a fortune every year to find new ways to get rid of belly fat. There are more than 200 different models of devices for shrinking the abdomen, rollers, shock absorbers, vibrators, etc. It is claimed that with these devices, you can shrink your belly and bring it to the desired size.
Using these devices alone is not enough to shrink the size of different organs of the body, because innovative devices are not able to burn the layers of fat around the abdomen, and such devices only help a little to achieve your goal.
Exercise suitable for abdomen
The first step to successfully smoothing your belly and narrowing your waistline is having a basic understanding of how the muscles around your abdomen work and how your body burns fat. Everyone's belly is normal, but in cases where it is covered with excess fat, it looks great. If your goal is to have a fit body and a flat stomach, the first step is to get rid of the layers of fat on your abdominal muscles.
The best way to shrink the abdomen is a combination of exercises focused on the abdomen and back and trying to keep blood sugar steady because a constant blood sugar level prevents obesity and increases excess fat in the body.
A four-week abdominal reduction program
Actors' fitness trainer Matt Roberts has developed a method that can reduce the size of the abdomen to a suitable level in a short period of time. This program takes 20 minutes and should be done regularly over four weeks. If you have an upcoming event and you want to look good in it, we suggest you the 4-week Matt Roberts program, which will help you get dressed in 10 steps.
"This program is designed so that you can do it at home and with the help of men and women to lose belly fat, people can also strengthen the muscles of the middle part," says Matt Roberts.
Matt Roberts method of shrinking the abdomen
The six-pack or muscles of the middle part include the right abdominal muscle (Rectus abdominis muscle) and the external obliques on the sides of the body cause the back to shrink. You should do this program to have a flat stomach and shrink the abdomen. Or do it four times a week, which lasts about 20 minutes each time.
On the other 2 days of the week, do aerobic exercises such as running and cycling, which also includes 12-minute exercises in which you have to run for 30 seconds non-stop, then rest for a minute, and then repeat it again. You want to get fit and shrink your abdomen, spend a hard month with the Roberts program because it is a heavy exercise program to burn fat effectively, but you will get better from the first and second week.
20 minute program to shrink the abdomen
1. Inverted curve
The reverse curve is one of the special exercises for shrinking the abdomen, which is done as follows:
Lie on the floor and put your hands next to you.
Raise your legs and make a 90 degree angle to the ground.
Press the abdomen with your feet and lower your legs to a 45 degree angle, then position yourself.
Repeat this 25 times, repeat this exercise 40 times in the third and fourth week.
Reverse curve is one of the special exercises for shrinking the abdomen
Planck is a movement to melt the abdomen that is similar to Swedish swimming and is done as follows:
Lie on your palms and ankles.
Stand in this position for about 30 seconds with a perfectly flat body.
In the third and fourth weeks, apply more pressure by lifting one leg.
Raise one foot about 15 cm and stay in the same position for a few seconds.
Do this movement 20 to 30 times and wait 10 to 15 seconds on each leg.
Plank is one of the special exercises for shrinking the abdomen
Useful exercises to shrink the abdomen
3. Sit down
Sit-ups are a great way to shrink the abdomen that we are all familiar with.
Perform a normal long sitting motion 25 times without interruption and increase its number to 35 times in the third and fourth week.
Sitting and sitting, exercises for shrinking the abdomen
4. Squat soft movement
There are exercises to shrink the abdomen that squat is one of these exercises that is done as follows:
Stretch your legs and shoulders across your legs while standing.
In this movement, your knees and ankles should be facing forward, your back should be straight, and your head should be facing forward.
Slowly lower yourself to complete the squat, and return to the first position when your thighs are parallel.
Repeat this exercise 20 to 25 times and you can increase the intensity by adding a small jump in the third and fourth week, at the end of each squat and before the next move.
Squatting is one of the special exercises for shrinking the abdomen
The best exercises to shrink the abdomen
5. Practice similar to mountaineering
Mountaineering-like exercise is a good way to shrink the abdomen, which is done as follows:
Get into swimming mode.
Open your arms wide so that your weight falls on your hands.
Bring your right knee forward in front of your right shoulder and back again and do this movement again on the other leg.
Repeat this 30 times, 15 seconds each time, and repeat this movement 40 times, each time for 20 seconds for the second two weeks.
Mountaineering-like exercise is a good move to shrink the abdomen
6. Raise the large serine muscle
Raising the large serine muscle is another abdominal exercise that is done in the following way:
Lie on the floor as shown and bend your knees.
Squeeze your hips with the help of your abdominal muscles and raise your body.
Press the soles of your feet on the ground to hold them in place.
Do not raise your body, just keep your shoulders and knees in line.
Repeat this exercise 30 times and increase it to 40 times in the last two weeks.
Raising the large serine muscle is another abdominal exercise
The most common sports movements suitable for shrinking the abdomen
Another exercise for spider man is to shrink the abdomen, which is performed as follows:
Get into a swimming position and lower your chest slightly.
Raise your right leg and bend your knee, if your knee is close to your right arm.
Do not shake your back while doing this movement.
Return to the first position and repeat this movement with the left foot.
Repeat this exercise 20 times (10 times on each side) and increase it to 30 times (15 times on each side) in the third and fourth week.
Spider-Man is another exercise to shrink the abdomen
8. Rotating plank
Rotational plank is another exercise for shrinking the abdomen that is done as follows:
Lie on your right side.
Slowly raise your body. Your body weight in this position is only on the right arm and leg.
Keep your body fully extended and pass your left hand through the lower cavity.
Return to the original position and do this with the other side of your body.
Do this exercise 20 times (10 times on each side) and you can add 5 to 10 times in each side in the third and fourth week.
Rotational plank is another exercise for shrinking the abdomen
Abdominal Shrinkage with Matt Roberts 4 Week Program
9. Deadlift with one foot
Deadlift or dead lift is one of the best exercises for the abdomen that is done as follows:
Lift a barbell with heavy metal plates off the ground and bring it up to the front of the thigh, then return it to the ground.
Raise your left foot while standing.
Hold a dumbbell or bottle of water in your right hand.
Maintain your balance by focusing on the core muscles of the body.
Step forward slightly so that your right knee does not bend.
In this movement, you should make a straight line from head to toe.
Then return to the original position and do this with the feet of others.
Repeat this exercise 20 times (10 times on each side) and increase the number to 30 times (15 times on each side) in the second two weeks.
Deadlift or dead lift is one of the best exercises for the abdomen
One of the most common exercises suitable for shrinking the abdomen is crunching, which is done as follows:
First, lie on the floor and place both hands on your head as shown.
Bend your upper body slightly so that the elbow of your right hand reaches the knee of your left foot.
This should be done without shaking the lower back.
Now go down and do this with the other side of your body.
Do this exercise 30 times (15 times on each side) and increase the number to 40 times (20 times on each side) in the third and fourth week.
Crunch is one of the most common exercises to shrink the abdomen