Do this exercise 100 times a day: Your lower belly will be flatter, and your waist will be noticeably slimmer in just 2 weeks.

This exercise is essentially a combination of knee pulls and core contractions, directly targeting the lower abdomen, the most stubborn area for fat loss.

No need for the gym or strenuous workouts; with just a simple exercise on a mat like the one in the picture, many women have seen a noticeable change in their waistline after a short time. The secret lies in repeating the exercise the right number of times – with the correct technique – and being persistent every day.

Why does this exercise help reduce belly fat?

Unlike traditional sit-ups, this exercise works on the following mechanism:

+ Continuously activate your lower abdominal muscles while pulling your knees towards your chest.

+ Slightly increases heart rate, helping to burn calories more effectively.

+ Tighten your core and maintain balance, thereby improving your overall posture.

Specifically, when you do 100 repetitions a day, your body enters a state of 'adaptive fat burning,' helping your waistline gradually slim down over time.

Do this exercise 100 times a day: Your lower belly will be flatter, and your waist will be noticeably slimmer in just 2 weeks.

Proper exercise instructions (extremely important!)

To be effective, you need to practice each step correctly:

Step 1: Place both hands on the mat, keep your back straight, and your knees touching the ground (crawling position).

Step 2: Gently tighten your abdominal muscles, keeping your hips stable.

Step 3: Pull your body backward as if 'shrinking' your lower abdomen.

Step 4: Repeat continuously 100 times (if you are not used to it, you can practice 30 times and then gradually increase to 50, 80, 100).

How can I do 100 repetitions without getting exhausted?

Don't try to do all the exercises at once if you're a beginner. Here's a simple tip:

+ 20 repetitions x 5 sets

Rest for 20–30 seconds between each set.

+ Exercise slowly, focusing on tightening your abdominal muscles instead of doing it quickly.

After about a week, you can increase your speed or shorten your rest time.

Mistakes that prevent you from seeing a smaller belly no matter how much you exercise.

Many people give up because they exercise for a long time without seeing results, but the reason lies in small mistakes:

+ Arching or bending the back reduces the impact on the abdomen.

+ No core training → almost exclusively focusing on… legs

+ Exercising too quickly → loss of control, reduced fat-burning efficiency.

+ Abandoning something halfway through → before seeing the results

How long does it take to see results?

If you maintain this consistently, you may see some changes like the following:

After 7 days: flatter stomach, less bloating after eating.

After 2 weeks: the waistline starts to become more defined.

After 1 month: lower abdomen is firmer, and the figure is noticeably more toned.

Of course, the results will be faster if you:

Drink enough water.

Limit sweets and unhealthy carbohydrates, and get enough sleep.

There are no 'magic' exercises that will instantly reduce fat, but a simple movement repeated 100 times a day can absolutely make a big difference if you persevere. If you're looking for an easy home workout that doesn't require any equipment but still targets your lower abs, this is the best option to try right now.