According to health experts, a waistline above 40 inches (or 102 cm) in men and 35 inches (or 88 cm) in women can be a sign of abdominal obesity. Visceral fat can affect your insulin production and even increase the level of stress hormones in your body with time, which is why it’s crucial to keep your abdominal area in shape.
10. Reclined spinal twists
The initial position: Lying flat on your back with your arms stretched out to the sides
What to do:
- Keeping your left leg straight, bend your right knee and move it toward your chest.
- Slowly let your right knee roll over to your left side and hook your right foot behind your left thigh.
- Place your left hand on your bent knee and gently press it to intensify the stretch.
- Hold the position for 5-10 seconds, then repeat the exercise with your other leg.
9. Reverse plank kicks
The initial position: Standing in the reverse plank position with your arms and legs straight, your hands placed on the floor with your fingertips pointing toward your lower body and your heels on the ground.
What to do:
- Slightly lower your buttocks toward the floor and raise your left leg toward the ceiling at a 45-degree angle at the same time.
- Return to the reverse plank position and repeat with the other leg.
- Perform 10-15 repetitions with each leg.
8. Criss-cross
The initial position: Lying on the ground with your legs straight and your hands placed behind your head.
What to do:
- Lift your torso up and raise both legs off the ground.
- Bend your right knee and pull it toward your left elbow while keeping your left leg straight.
- Return to the initial position and repeat with the opposite side.
- Perform 15-20 repetitions on both sides.
7. Knee-to-elbow plank
The initial position: Standing in the plank position with your arms straight, your hands placed on the floor beneath your shoulders, your legs straight on your toes and your heels off the ground.
What to do:
- Bend your right knee and pull the leg in toward your left elbow.
- Hold the position for 2-3 seconds, then bring your leg back to the plank position.
- Repeat the exercise 10 times on both sides.
6. Russian twists
The initial position: Sitting on the floor with your knees bent and your hands locked together.
What to do:
- Slightly lean your torso back to a 45-degree angle while keeping your heels firm on the ground.
- Slowly swing your arms to the right side in a twisting motion until you touch the ground with your hands.
- Return to the initial position and repeat with the opposite side.
- Complete 10 repetitions on both sides.
5. Toe-touch crunches
The initial position: Lying on your back with your legs straight and arms extended above your head.
What to do:
- Raise your straight legs and arms off the floor until you are balancing on your butt.
- Reach up and try to touch your toes with your fingers, then get back to the initial position.
- Repeat 10 times.
4. Low-belly leg reach
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The initial position: Lying on your back with your knees bent at a 90-degree angle and your hands placed behind your head.
What to do:
- Breathe in and raise your upper torso off the floor. Hold the position for 5 seconds.
- Exhale and extend both legs to a 45-degree angle. Hold the pose for another 5 seconds.
- Slowly bring your upper torso back to the ground while simultaneously lowering your legs.
- Relax for 10 seconds and repeat the exercise again.
- Perform 10-15 repetitions.
3. Butterfly crunch
The initial position: Lying on your back with your knees bent to the sides, your soles together and your arms stretched out overhead.
What to do:
- Curl your chest up toward your legs while simultaneously lifting your legs toward your upper body.
- Slowly lower your chest and legs to return to the initial position.
- Repeat the exercise 10 times.
2. Single leg hamstring bridge
The initial position: Lying on your back with your left knee bent, your left foot flat on the floor and your right leg extended straight up toward the ceiling.
What to do:
- Squeeze your glutes and lift your hips off the ground to make a bridge.
- Hold the position for about 2-3 seconds, then slowly lower your hips back.
- Lower and lift your hips 12-15 times, then switch to the opposite leg and complete the same number of repetitions.
1. Leg lifts
The initial position: Lying flat on your back with your arms near your sides and your legs straight.
What to do:
- Lift your upper body and place your elbows right beneath your shoulders so that your forearms and upper arms make a 90-degree angle.
- Tighten your abs and raise both legs so that your heels are 25 cm above the ground. Then lower them back without touching the floor.
- Repeat 15 times.
Bonus: What's the best time to exercise?
- Working out in the early morning (at about 7 AM) on an empty stomach will help you boost your metabolism, burn more calories throughout the day, and improve your sleep. However, don't forget that exercising right after getting up from bed requires a good warm-up.
- During the period between 2 PM and 6 PM, your body temperature is at its highest and your reaction time is at its quickest, which means that your body is ready for a hard workout. So, at this time, you only need a minimum warm-up because your chances of injury are their lowest.
SOURCE : Brightside
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