In previous post, we give 10 in 21 crunching exercises which help burn fat fast. Today, we will continue with the rest to get slim waist for women and 6 packs for men.
You don’t need to join gymnastic class or pay for expensive equipments; you can totally kick away the belly fat only with some simple exercises below.
11. Spreading sitting crunching
This exercise is quite hard so it requires the persistence and effort.
- First, lie down, bend the legs, soles faces, closes together
- Push the hands up and touch together
- Gradually fold the body up, straighten the back, the hands touches the toes
12. Running crunching
Lie down, fold the arms so that they create a right angle.
Inhale when lifting the body, twist the body and curve the right knee so that it touches to the left elbow, straighten right leg.
13. Pushing crunching
With this exercise, you have to use benches or lie on the bed because you need a grip.
Lie on the bed or benches, put the elbow high as same as the ears, touch the top of benches/bed.
Raise the legs until the legs and benches/bed create a 60 degree angle.
If you are stronger, you can raise the legs higher and then lower gradually.
14. Perpendicular pushing crunching
Lie down, put the hands parallel with the body.
Straighten the legs so that they are perpendicular with the floor.
Sunken the abdomen, raise the bottom and the back.
15. V sign crunching
This is an easy exercise but brings you firmed thighs effectively burns fat as well.
Lie down, straighten and push the hands up and hands touching.
Fold the body gradually so that the hands touch the toes. The body will create a V sign.
After that, lower the body gradually. Remember that you have to always keep the legs balance.
16. V sign crunching with ball
We do this exercise similar to exercise 15. However, we do with ball.
17. Crunching with ball
Take a ball for fulcrum and lie on this ball.
Spread out the legs to same size as shoulder width and the toes against the floor.
The hip and the abdomen pin on the ball.
Put the hands behind the head and crunch up and down.
However, you have to be careful and don’t let the neck and the back stretched.
18. Russian turning
Sit on the floor, the legs bent lightly, and push the body back a 60 degree.
The hands are straight and touch together.
Turn the top of the body to the right and keep balance. Keep this posture in one second and then turn to the left.
Note: you just move the waist and pin the hip.
Do the same time with each side.
You can also raise the level for this exercise by lifting the legs from the floor 15-20cm
19. Russian turning with ball
This exercise is done similar to exercise18; however, instead of touching the hands together, they hold the hands.
20. Scissor exercise
This exercise requires that you have own ability in pinning back and waist.
Lie down, straighten the neck and the back, and put the hands parallel with the body.
Raise the legs gradually, and scissor as fast a possible.
21. One side Plank
Lie on the right side, put the left leg on the right one, fold the right hand to a right angle and raise the body based on the right hand.
Keep straight the body.
Fold and raise the legs until they touch to the elbows.
Turn the body to the other side and do it the same.
We hope that these 21 exercises will help you own slim as well 6 packs waist.
Good luck to you!