Stop doing sit-ups: If you've been doing traditional sit-ups and you can't seem to get any results, let's face it, they're not effective because they target the wrong abdominal muscles. Fortunately, a fitness scientist from San Diego State University has tested the effectiveness of the most popular thirteen abdominal exercises and concluded with the four most effective "belly fat killers". For optimal results, these four exercises should be done three sets a day, with each set lasting fifteen minutes.
Bicycle exercise:
Lie on the floor and imagine pedaling a bike. The correct movement is to press the lower back against the floor and place hands behind the head. Lift the knees to a forty-five-degree angle and move the feet as if pedaling a bicycle, touching the left ankle to the right knee and then the right ankle to the left knee.
Knee raise exercise:
Find a sturdy chair and sit on the edge with knees bent and feet flat on the ground. Tighten the abs, lean slightly back, and lift both feet a few centimeters off the floor. Maintain stability and pull the knees toward the chest while bending the upper body forward. Then return the feet to their original position and repeat.
Arm sit-ups:
Lie down, bend the knees, and hook the feet under a bed frame. Take a towel and loop it behind the neck, holding one end in each hand. Contract the abs, lift the shoulders, slowly curl the back, and then slowly recline until almost touching the floor, continuing the motion. If it feels too difficult, just lifting the upper body off the floor is sufficient.
Ball lift exercise:
Lie on your back, holding a tennis ball in your hands, and lift both arms towards the ceiling. Extend and bring the legs together, hooking the feet. Tighten the abs and gluteal muscles, lifting the shoulders and head a few centimeters off the ground. Make sure the ball is always moving up towards the ceiling, not forward. Your goal is to break a sweat. The purpose of all aerobic exercises is to make you sweat. If you're not sweating, it means you're not working hard enough. The more accurate your posture during exercise, the faster you will sweat. This may make you as red as a tomato, but it's beneficial for your body, so keep pushing yourself.
