Exercise for flat tummy and hips

Looking for ideas for exercise for flat tummy and hips while staying at home?

Easy exercise for flat tummy and hips

1- pressure and resistance, pressure, and resistance: 

  • Lie on the back with the knees bent and keep the feet flat on the ground.
  • Pull the knees towards the navel, bend the body until a right angle is formed, and the feet become parallel to the ground.
  • Place the palm on the knees on the thighs, squeeze the thighs.
  • Resist this pressure by using the knees at the same time, and maintain a balance between the pressure from the palms and thighs to maintain the right angle.

2- Helicopter exercise :

  • Lie on the back with the knees bent and keep the feet flat on the ground.
  • Extend the arms at the sides and point the soles of the hand towards the bottom.
  • Take a deep breath while pulling the knees to the side of the chest, then exhale and squeeze the lower back on the floor with the feet raised toward the ceiling, until a 90-degree angle forms between the upper body and the feet.
  • Bend the toes down, and rotate the legs clockwise, keeping the legs fully extended, keeping the hips stable on the floor. 

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Designed with the <a href=”https://www.vecteezy.com/”>Vecteezy Editor</a>

3- Body Revitalization Exercise :

  •  Resting the body on the palm of the hands and knees, put your wrists under the shoulders, and move your knees slightly in front of the hips.
  • Maintain the integrity of the spine, lift the knees from the ground, 2.5 cm. for 10 seconds.
  • Then lower them for one or two seconds. Repeat the exercise five times for 60 seconds. 

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4- A bicycle exercise : 

  • Lie on the back with the knees bent, raise the feet off the ground, and keep the legs parallel to the ground.
  • Lay hands behind the head.
  • Lift the head and shoulders off the ground and bend the spine.
  • Extend the right leg with the torso rotated until the right shoulder reaches the left knee.
  • Return to the starting position and lift your hips slightly off the ground. Repeat the exercises on the other side.
  • Repeat the exercise 8-12 times. 

5- Foot Switch Exercise:

  • Lie on the back with your knees bent.
  • Lift your hands upward while pressing the ball and tightening the abdominal muscles.
  • Slowly raise the right leg while continuing to bend the knee until the leg becomes perpendicular to the body.
  • Lower the right foot to the ground with the left leg raised at the same time.
  • Do two sets and repeat 10 times.

Check out step by step guide to making a successful exercise plan