Who likes belly fat?! All of us wish to have a well-toned body and when it comes to our stomach we’d definitely like it to have a flat one with no extra flab. But for that you need to work a little hard.
Today, we are going to share with you these simple exercises that you can do at home, in the gym or in your garden and soon have the most perfect abs!
Nothing burns stomach fat faster than crunches. Crunches, according to fitness experts, occupy the top rank among fat-burning exercises.
Directions: Start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head. You can also keep them crossed on the chest. Inhale deeply. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.
If you are a beginner, start doing crunches 10 times per set. Each day, you must accomplish two to three sets of crunches. For an intermediate, you can do 4 sets everyday, and see the crunch-magic unfold.
2. Twist Crunches:
Twist crunches are like your regular crunches, except that you have to lift the right shoulder towards your left, keeping the left torso on the ground.
When you are starting out, start doing twist crunches 10 times per set. You should aim for two to three sets of twist crunches in your daily routine. And then once you have adapted well to it, you can do 4 sets a day.
Nothing burns calories like running does and it is considered to be one of the best cardio exercises to improve your metabolism too. Thus making it an excellent exercise for burning belly fat.
4. V-shape Crunch:
Try this two-in-one abs-and-obliques move.
Directions: Sit in a way such that thighs and upper torso form a V shape, with lower legs crossed and lifted.
Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape.
Do 3 sets of 15 reps 3–4 times a week.
5. Bridge Pose:
Take inches off your waistline with this do-anywhere move.
Directions: Lie faceup with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side.
Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10–12 reps, then switch sides and repeat.
Tips to reduce belly fat will be incomplete without the cycling. In a recent study, ab exercises were ranked from best to worst. The bicycle exercise ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.
Cycling is a great low impact cardio exercise for your belly fat. On average spped, a person can burn between 250 to 500 calories during a 30-minute bike ride.
7. Reverse Crunch:
Another variation of our favorite ab crunches is this reverse crunch.
Directions: Lie flat on the floor with arms at your sides. Cross your feet and lift them off the floor so your knees create a 90-degree angle. Contract ab muscles and lift head and shoulders off the ground. Exhale when you contract; inhale when you lower back down. Do 1-3 sets with 10 repetitions.
8. Vertical Leg Crunch:
The last variety in our crunches list is the Vertical Leg crunch, where you legs are to be extended straight up.
Directions: Lie flat on the mat or on the floor with legs extended upwards towards the ceiling and then one knee that is crossed over the other. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly. Do about 12-16 crunches for two to three sets. Check out the video above on how to do vertical leg crunches.
9. Rolling Plank:
The rolling plank trains the muscles around your abdomen, hip, and lower back.
Directions: First you need to get into the plank pose. For this, position yourself on the mat or on the floor with the knees as well as elbows resting on the ground. Keep the neck aligned with the spine. Look forward. Then lift the knees up and support the legs on the toes. Contract the knees and keep your breathing normally. You are now in the plank pose. Stay in this position for 30 seconds. Now, begin moving to and fro for about 30 seconds.
Next, lie down on the mat or floor sideways. Support your body on right elbow and right leg. The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together. Keep the knees straight. The hips should also not be touching the ground. Hold this posture for about 30 seconds. Once you are comfortable, you can hold this position for about one to two minutes.
Repeat with the other side too.
10. Side Bends:
This one is great for your oblique muscles, and can be done with or without dumbbells.
Directions: Stand erect with your feet together and keep your hands to the sides. Keeping your legs grounded, bend your body to the right as much as possible till you feel a strain on your left waist. As you do so, ensure your right hand is on the right hip, and the left hand is raised upwards. Stay in the position for 15 seconds. Return to the original position. Now bend to the left, and retain the position for another 15 seconds. Slowly, you may increase the holding time to 30 seconds.