How does a person want to lose fat? There are many fat-reducing exercises. Among the fat-reducing exercises, some are relatively simple and some are more difficult. At the same time, the fat-reducing parts of each fat-reducing exercise are different. , some people still know what the waist fat reduction exercise is. So, what are some simple and easy exercises to reduce fat on the waist? Let’s find out together below!
1. Medicine ball toss
Sit on an adjustable bench and adjust the bench to a 45-degree angle with the ground. Lie down with your head toward the floor and your feet hooked onto the support bars of the bench. Hold a medicine ball in each hand above your chest. As your upper body rises, throw the ball straight up. Grab the ball, return to the starting position, and repeat 12 to 15 times.
2. Sit on the edge of a bench or chair
Place your hands on both sides of your hips, grasp the edge of the bench, bend your knees, and slowly lift your legs toward your chest. At the same time, lean your upper body forward so that your chest is close to your legs. Straighten your legs and lean your body back so that your heels are about 12 cm from the ground. Repeat 12 times.
3. Lateral bending
Hold a pair of lightweight dumbbells in each hand, with your elbows slightly bent, and raise them above your head. With your back straight, slowly bend your body to the right as far as possible. Hold for a while, return to the starting position, and then bend your body as far to the left as possible. Repeat 6 to 10 times on each side.
4. Back extension exercises
Lie face down on the back extension machine, with your back straight, your hands stretched downward, and your legs hooked on the leg anchors. Make a straight line from your hips to your hands. Lower your body until it is perpendicular to the ground. Lift your upper body up until your body is parallel to the floor. At this time, bend your back slightly and stretch your hands forward. Hold for a while, then repeat 12 to 15 times.
4. Sideways bend
Hold a dumbbell in each hand, place it on both sides of the body, straighten the arms, exert force on the upper body, and rely on the strength of the waist and abdomen to do your best without twisting the upper body.You may bend to the left side, bringing the left dumbbell as close to your left knee as possible. Pause briefly when you reach your limit, then slowly return to an upright position. Bend once to the right to complete a complete movement. Do this 10 times.
5. Don’t twist and turn
With your feet hip-width apart, straighten your arms forward, hold a dumbbell in both hands, lift the dumbbell to chest height, and tighten your upper body. Push your arms as far to the left as possible. Pause when you reach the limit, then twist to the right to complete one movement. Do this 10 times.
6. Arch extension
Hold a dumbbell in both hands, raise it above your head, above your right shoulder, and extend your left foot to the left. Bend your elbows and pull the dumbbell down to the height of your chest. At the same time, bend your left knee and lift your left foot toward your chest. Then return to the starting position to complete one movement. Do this 10 times. Switch sides and do 10 more reps.
7. Dumbbell reverse chop
Bend your knees, twist your body slightly to the left, hold a dumbbell in both hands, and place it outside your left thigh. Keeping your arms straight, lift the dumbbell over your right shoulder while straightening your legs. Return to the starting position along the same route to complete an action. Do this 10 times. Switch sides and do 10 more reps.
Editor’s recommendation:
A complete list of fat loss exercises for women in the gym
What are the efficient fitness and fat loss exercises
What are the benefits of doing functional training