15 Simple Exercises to Reduce Belly Fat at Home - Fastest Way to Lose Belly Fat
1. Crunches
Stomach fat is best and
quickly burned by doing crunches. These are the best and most
commonly-performed exercises to burn fat. Now, you can also perform this
exercise to tone your abdominal muscles. This exercise can be performed in the
following steps.
1. Lie on the yoga mat flat
on your back and put your feet flat on the ground. You can also lift the legs
at an angle of 90 degrees to the floor. (Picture has been included).
2. Place your hands behind
your head or put them in a crossed manner on your chest.
3. Take a deep breath and
lift the upper torso off the ground. Now, exhale.
4. When returning to the
floor position, inhale again. Exhale when you go to the upper position.
5. If you are a beginner,
repeat the exercise 10 times.
6. Perform 2-3 sets of the
exercise for best results.
Remember
As you lift your torso, do
not sit up straight. You should be at angle of 30 degrees to 40 degrees off the
ground. Thus, you’ll feel pressure on the muscles of the abdomen.
Remember not to sit up
straight when lifting your torso. Your body should be at an angle of 30 degrees
or 40 degrees from the floor. This is when you will feel your abdominal muscles
getting pressured.
The basic crunch can be
made even more challenging by modifying it to get even more toning effect.
1.
Lie flat
on your back on the mat and place your hands behind your head.
2.
Bend your
knees in the crunch pose, while keeping your feet on the floor.
3.
In a
normal crunch, people lift their upper torso. However, in a twist crunch,
people have to raise the right shoulder toward the left but keep the torso on
the floor.
4.
Next,
raise the left shoulder to the right, while keeping the right torso on the floor.
5.
Repeat
the exercise 10 times.
The side crunch exercise is
similar to the twist crunch exercise. Turn your legs to the same side as your
shoulders. This exercise targets the muscles on the sides of the body.
Reverse crunches are
another excellent form of exercise that helps reduce stomach fat.
It is quite similar to twist crunches. In a simultaneous action, turn your legs backward along with your shoulders.
This side crunch works the muscles of the sides.
It is quite similar to twist crunches. In a simultaneous action, turn your legs backward along with your shoulders.
This side crunch works the muscles of the sides.
5. Vertical Leg Crunch
1.
Lie down
on the floor on your back. Stretch your legs upwards toward the ceiling. Place
one knee crossed over the other.
2.
After
positioning your body in the following manner, follow the same steps as that of
crunches. Deeply breathe in and lift the upper torso toward the pelvis.
3.
Slowly
exhale. Bringing your torso downward, inhale again and then exhale as you move
upward.
4.
Perform
these crunches 12-16 times in 3 sets.
Although the name suggests
the use of a bicycle, this is not true. Here are the steps of this exercise:
1.
Lie flat
on the floor on your back. Keep your hands by your side or near your head as
done in the crunch position.
2.
Raise
your legs off the mat. Bend your knees.
3.
Draw your
right knee toward your chest, while keeping your left leg stretched out.
4.
Stretch
out your right leg and draw your left leg close to the chest.
5.
In this
way, bend your knees alternately and pretend to ride a bicycle.
|
|
|
This exercise can be
performed by beginners who need to lose stomach fat soon.
1.
Stand
with your legs apart at hip width. Bend your knees slightly.
2.
Raise
your hands and hold them stretched out in front of you, aligned with your
shoulders and parallel to the ground.
3.
Take a
huge step in front with your right leg and lower your body toward the floor in
such a way that your knees are perpendicular to the ground.
4.
Your left
leg should stay at the back with your toes on the ground.
5.
It is
important that your spine stays straight and does not bend while performing
lunges.
6.
Twist to
your right and then to your left. Only twist your torso and not your legs.
7.
Repeat
this exercise 16 times.
No comments