Best Belly Fat Burning Exercices for Women - The Ultimate Exercise List

This training program is designed to get rid of the rumen in 30 days in an easy and simple way of training without the need for weights, and it is also very suitable for beginners.

Table Description:

1- The intensity of the training is ascending, as the difficulty of the exercise increases on three levels.

2- The exercises depend on your body weight, any abdominal exercises you can do at home

Training program design

The duration of training during this program is 30 days, divided into three levels.

Level 1: Abdominal training for 10 days with easy exercises to strengthen and build muscles.

Level Two: In the next 10 days, you will train with more difficult exercises than the first level to burn and break up belly fat.

Level Three: The last ten days of training are done with more difficult exercises and you may find that your muscles start to appear during this period.

You will determine the degree of difficulty of the exercises, that is, when you find it easy to do the exercises, you can move to the next level before completing the ten days.

With regard to the number of training days per week, it is preferable that you train for two days and rest one day, that is, you train on Saturday and Sunday and rest on Monday and so on. This is because rest days are very important to help your body highlight the abdominal muscles, and the lack of rest may cause a feeling of fatigue and laziness from performing exercises.

Level one, exercises to strengthen the abdomen

The intensity of the exercises is simple, and the goal is to strengthen and establish the muscles. The exercises may be a little difficult for you because your body is not accustomed, but you must continue and coherence until you get used to it.

1- Climbing the mountain

Mountain Climbing - Abdominal Workout Schedule for Beginners

This exercise targets the entire abdominal muscles, and the distinctive feature of this exercise is that it burns belly fat, especially if you move your legs fast enough to consider it a cardio exercise.

, 3 sets, each set 10 repetitions.

Performing the exercise:

Fix your body on your palms from the front and your toes from the back

Raise your body a little higher from the middle

Move your right knee toward your chest, until it touches your chest or a little lower

Put your leg back again

Repeat with the left leg at the same speed

2- Crunches

Crunches - Abdominal Workout for Beginners

Targets the upper abdominal muscles, 3 sets, each set 10 repetitions.

Performing the exercise:

Lie on the floor, bend a leg

Lift your head off the floor so that you squeeze the abdominal muscles well

Keep your back and shoulders flat on the floor.

3- Lifting the leg “45 angle”

Leg Lift - Abdominal Workout Schedule for Beginners

Targets the lower abdominal muscles, 3 sets, each set 10 repetitions.

Performing the exercise:

lay on your back

Put your palms below your body

Raise your leg to a 45 degree angle with the floor

Slowly lower your leg again

4- Seated Twist

Seated Twist - Abdominal Workout Schedule for Beginners

Targets the side muscles, 3 sets, each set 10 repetitions.

Performing the exercise:

Sit on the floor, bend your knees

Lean the upper body back slightly

Hold your hands together, and move them from the far right to the far left

Make sure that your entire body is stable and the movement in the arms only.

The second level,, exercises to burn belly fat

These exercises require greater strength in the abdomen, and work to burn fat in the rumen area and get rid of it.

1- The plank

Abdominal exercise schedule - plank

One of the best abdominal exercises ever, and targets all parts of the abdomen, do the exercise 3 sets of 15,30,60 seconds from least to most.

Performing the exercise:

Keep your body on your elbows from the front, and your fingertips from the back

Make sure your body is completely straight

Try to hold on and hold this position until the allotted time is up

Use the countdown clock on the phone to ensure the necessary time is achieved

2- Sit-ups

Abdominal Workout Schedule - sit-ups

Targets the upper abdominal muscles, 3 sets, each set 10 repetitions, and a fourth set until muscle exhaustion.

Performing the exercise:

Lie on your back and bend your knees

Put your arms next to your body

Raise your entire body until your chest reaches your knees

Slowly lower your body back to the starting position

3- Raise the leg 90 degrees

Abdominal exercises schedule - leg lift

This exercise targets the lower abdominal muscles, 3 groups, each group 10 repetitions, and a fourth group until muscle exhaustion.

Performing the exercise:

lay on your back

Raise your legs 90 degrees so that they are at a perpendicular angle to the floor

Lower your legs again slowly

4- Raise the side leg

Abdominal Workout Schedule - Side Leg Raise

This exercise targets the side muscles of the abdomen, 3 sets, each set 10 repetitions, and a fourth set until muscle exhaustion.

Performing the exercise:

lay on your side

Keep your lower leg on the ground

Raise the upper leg until you form a V with your legs

Repeat with the other man

The third level, exercises to highlight the abdominal muscles

At this stage, the abdominal muscles should begin to appear, and these exercises can be continued forever. Where it is considered the best and most powerful abdominal exercises at all.

Note that .. at this stage to ensure muscle building, you should take more time than muscle recovery, so it is preferable to train one day and rest the next day.

Also, at the bottom of the article you will find special tips for this stage of training, be sure to read them.

1- bicycle

Abdominal exercise schedule - bicycle

According to a study commissioned by the American Council on Exercise (ACE) this is considered the best exercise for the whole abdomen.

It targets all parts of the abdomen completely, in addition to tightening and strengthening the buttocks.

Work out 4 sets until muscle fatigue.

Performing the exercise:

Lie on the floor, your body completely straight

Raise your head and slightly above your back and put your hands behind your head

Do not push your head forward with your hand to avoid injuring the neck

Raise your right leg while rotating toward your left elbow

Raise your body from the top at the same time while rotating in the direction of the right leg

Lower your body to the starting point and repeat with the other leg

2- Blanc Crunches

Blanc Crunches - Abdominal Workout Schedule

A complex abdominal exercise, more difficult than the traditional plank at the second level, and targets the muscles in the abdomen in a more effective way.

And training during this exercise for four sets each group until muscle exhaustion.

Performing the exercise:

From the same position as the traditional plank

Move your right knee forward until it almost touches your elbow

Return your knee to its position, and repeat the same with the left leg.

3- v-ups

Abdominal Workout Schedule - V-ups

Targets the upper and lower abdominal muscles together, exercise 4 sets to muscle exhaustion.

Performing the exercise:

Lie on your back with your body straight

Lift your legs off the floor, forming a 45-degree angle, this is the starting point

Raise your body towards your legs so that they form the letter V

Lower your body slowly, keeping your legs tight

4- Kick Crunchys

Kick Crunchys - Abdominal Workout Schedule

It targets the lower abdominal muscles and works to burn fat, strengthen and build muscle with it.

Do 4 sets, until muscle exhaustion.

Performing the exercise:

lay on your back

Raise your legs off the ground about 10 cm

Move your knee toward your chest until your calves are parallel to the floor

Return to the starting position and do not touch the floor, stick to a distance of 10 cm between the floor and your heels.

5- Side plank

side plank

One of the best exercises to remove fat from the sides, and also helps to strengthen the buttocks and hips.

Do this exercise 4 sets, try to be steady in each set as possible, for a minimum of 30 seconds in each set, and the more time the better.

Performing the exercise:

Lie on the side of your body

Raise your body from above with your right elbow

Put your left hand on your waist

Make sure that your body is completely straight because this is the basis of the exercise

Hold this position for 30 seconds or more

Repeat on the other side - for the same amount of time

Tips to highlight the abdominal muscles and burn fat at the same time

Building muscle while burning fat can be difficult, but it is possible if you follow a proper abdominal workout schedule in addition to the following tips.

1- Eat a lot of protein

A diet containing 0.64 grams of protein per pound (1.4 g/kg) of body weight increased muscle mass and reduced body fat.

Also, protein promotes satiety and takes longer to digest, which may help you avoid eating a lot of unnecessary calories.

2- Eat fewer carbohydrates

Carbohydrates are one of the biggest causes of weight gain, because they are the body's preferred source of energy, and as long as you eat them, your body will not burn the fat accumulated in it.

And to urge the body to destroy fat stores forever and make sure that the only way to produce energy is to burn excess fat.

And this is by reducing your carbohydrate consumption as much as possible, 1.5 grams per pound of body weight or only 1 gram if you are obese.

And try to source this amount of carbohydrates rich in fiber, such as vegetables and fruits, and not from starches and sugars such as rice and bread.

3- Eat nutrient-dense foods

This type of food "such as meat, fish, eggs, vegetables, fruits and nuts." They are often low in calories.

This helps you fill your stomach without overeating or entering in too many calories.