1か月以内にお腹をへこませる！

夏までもう時間がない！早く痩せないと！

という人に朗報です。

なかなか落ちないお腹の脂肪を落とす運動を5つ紹介します。

動画を見ながら一緒に運動するのがいいですね。

今日も楽しんで動画を見ていきましょう！

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belly fat is the most dangerous kind of

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fat it is also the most difficult to get

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rid of in this video I'll show you five

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very effective exercises to get rid of

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belly fat and lose weight overall one

00:12 ①手を上げて腹筋

raised hand crunches sit down on a mat

00:17           背中を後ろに傾けてキープ

keeping your back a little tilted keep

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your arms extended to your sides your

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legs should be slightly stretched out on

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the mat as well as you push your knees

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towards your chest bring your arms

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forward and around your knees bring your

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legs back down while extending your arms

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outward

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[Music]

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push your knees in towards your chest

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again making sure that you bring your

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arms forward your hand should hold your

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bent knees in place before extending out

00:52 ②仰向け腹筋

again to reverse crunches lie down on

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the mat but lift your knees up the knees

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should maintain a 90 degree angle place

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your hands behind and over your head to

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support it your elbows should be pointed

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towards the kneecaps this way as you

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lift your chest your elbows almost meet

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with the kneecaps

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as you do this avoid lifting your lower

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back off the floor you should be

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concentrating on lifting your chest and

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working your lower abdominal muscles

01:33 ③ジャックナイフ(形)腹筋

three jackknife crunches lie down on

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your mat while keeping your hands

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extended over your head now lift your

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upper body while simultaneously lifting

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your legs as well stretch your hands out

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towards the ceiling to help maintain

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this position as you're lifting your

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upper body with your arms outstretched

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towards the ceiling push your knees in

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to form a 90 degree angle while doing

01:58 胸が太ももに付くように

this your chest should almost touch your

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thighs do not let your upper body or

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your legs rest on the mat instead keep

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them suspended in the air as you lift up

02:12  ④垂直足上げ腹筋

and down Four vertical leg crunch lie

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down on your back against the mat keep

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your back flat and your arms by your

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side

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lift both legs and keep them in the air

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start alternating between your right and

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left leg do this by lowering one leg

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down before lifting it back up as you

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alternate sides do this slowly by

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ensuring that your legs do not touch the

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mat as you lower them down

02:54  ⑤左右の足上げ

Five side to side leg raises lie flat on

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the mat making sure that your back is in

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full contact with the floor stretch your

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arms out away from your side and your

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legs lifted high in the air now lower

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your legs to one side of your body

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before lifting them up again while

03:13    体幹に力を入れたまま

keeping your core engaged then lower

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your legs to the other side of your body

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before lifting them up make sure that

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your legs do not touch the ground each

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time you lower them to the side