Say goodbye to your belly with these 7 sets of exercises for 15 minutes every day

7 sets of movements, each set lasts 15 minutes. Just do two sets of movements every day and say goodbye to your bulging belly!

Exercise 1: Balance ball abdominal crunch

Hold a 2 to 4 kg medicine ball or dumbbell in your hand, press your upper body on the balance ball, press your head on the ball, hold the ground with your feet, and place the medicine ball on your chest.

Contract your abdomen and pelvis, lift your shoulders off the ball, and extend your arms toward the ceiling, then return to the starting position. Repeat 12 to 15 times.

Tip: Control your movements, brace your weight, and keep your back straight throughout the exercise.

Action 2: Balance ball push down and raise legs

Bend over and use the strength of your arms to support the balance ball, with your hands as wide as your shoulders. Bend your right leg forward and bring your knee to your chest, hold still for one second, then return to starting position. Do the same with your left leg. Repeat 12 to 15 times.

Action 3: Kneeling and leaning back with weight

Holding a 2- to 4-kg medicine ball or dumbbells in both hands, kneel on the floor with your knees hip-width apart. Keep your torso upright and hold the ball in front of your abdomen. Slowly lean your upper body back, making sure your knees do not leave the ground. After leaning back to the limit, stay still for 3 seconds and then return to the preparatory position. Repeat 12 to 15 times.

Action 4: Limb Stretch

Holding a pair of dumbbells, lie on a mat, lift your legs to a 45-degree angle, raise your arms to a 45-degree angle, and make your whole body into a boat shape. Simultaneously move your arms and legs toward your body until they are vertical, then return to the starting position. Repeat 12 to 15 times.

Action 5: Cross-abdominal contraction

Stand with your legs hip-width apart, raise your left arm, step your right leg to the right, toes straight, and put your right hand on your waist. As you bend your left arm, lift your right knee so that they are connected in a diagonal line, then return to the starting position. Repeat 12 to 15 times.

Action 6: Lying down and running

Lie on the ground with your legs straight at a 45-degree angle, your arms at your sides, and your neck lifted. Lift your upper body up sharply, bend your left elbow, and bring your right knee to your chest, as if you are running on the ground. Return to the original position, bend your right elbow and left knee, and repeat the same movement. Repeat 10 to 12 times.

Action 7: Sideways Turn on the Wall with a Balance Ball

Place your upper body against the balance ball, with your feet against the wall, hip-width apart, your knees bent at 90 degrees, and your arms crossed in front of your chest. Use your waist and abdomen to slowly twist your upper body to the left, then return to the original position and twist to the right. In order to maintain balance, you need to use your abdominal muscles when doing this movement. Repeat 10 to 12 times.