Exercise for flat tummy and hips

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Designed with the Vecteezy Editor

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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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

About nadaelgazaar 128 Articles
Hi there, my name is Nada, and I’m glad you are here. I am a diet passionate and love the way it can transform bodies and health. Diets are not just designed for weight loss, as it can be the cure for some serious health conditions. So, I’d like to share with you on my blog the concept of each diet, what they offer and what they limit. This will make it easier for you to pick the diet that fits your body and lifestyle.