A fitness scientist from San Diego State University tested the effectiveness of the 13 most popular abdominal exercises and concluded that there are four "killer" exercises for belly fat. To achieve optimal results, these four exercises should be done in 3 sets every day, with each set lasting 15 minutes.
Bicycle Crunch:
Lie on the floor and pretend to pedal a bicycle. The correct form is to press the lower back against the floor and place the hands behind the head. Lift the knees to a 45-degree angle and perform a cycling motion with the legs, touching the left ankle to the right knee and then the right ankle to the left knee.
Knee Raise:
Find a sturdy chair and sit on the edge with knees bent and feet flat on the ground. Tighten the abdominal muscles, lean back slightly, and lift the feet a few centimeters off the ground. Maintain a stable position and pull the knees towards the chest while leaning the upper body forward. Then return the feet to their original position and repeat.
Arm Sit-Up:
Lie down with knees bent and feet hooked under a bed frame. Hold a towel behind the neck, gripping one end with each hand. Contract the abdominal muscles, lift the shoulders, slowly roll the back up, and then slowly lower back down until almost touching the floor. Repeat continuously.
Medicine Ball Slam:
Lie on your back with a medicine ball in your hands, facing the ceiling. Keep the legs extended and together, with the feet hooked. Tighten the abdominal and glute muscles, lift the shoulders and head a few centimeters off the ground. Ensure that the ball always moves towards the ceiling and not forward.
