Image Source - The Times of India
We are living in a generation where everyone is extremely health conscious. Not only that, they all are extremely serious about their looks. And we all know when it comes about looks Flat and curvy belly are the most preferable. But this generation seems to have an enormous belly with a lot of belly fats. Everyone is just getting frustrated how to get rid of this stuff. So my friends no need of worrying anymore. Today we’ll discuss some exercises to reduce belly fats. Not only that, we’ll discuss how you can perform it at home, and also some mistakes u should not do while working out. So without doing further more delay let’s go.
1. CRUNCH :
The best way to get rid of this belly fat is doing crunches. Experts have assured that this exercise genuinely burns exorbitant amount of fat. So add it to your daily set of exercises. • How to perform : At first you need to lie down flat on the ground, don’t use any yoga mat or any other mat. Then try to bend your knees with your feet flat on the ground. Your feet need to be hip-width apart. Then You have to lift your hands and take them from behind your head, with keeping your head on your palms or your thumbs behind your ears. Keep in your mind not to interlock your fingers. Now, inhale deeply in that position. Then Slowly lift your upper torso off the floor, exhaling. Try to lift your torso as much as possible without changing the position of any other body part. Then again go back to the lying position, inhaling when going back down. You can exhale while lifting your torso again. Try to maintain a distance of at least three-inch between your chest and chin so you don’t strain your neck. Then all your focus will be on the belly, and not on the lift. Note : Beginners should try to do at least 10 crunches per set and try to do at least two or three sets in a day. • What to avoid : Crunching too high is not a good idea. Try to focus on bringing your ribs to your belly button, that will help you lift your torso only by a few inches. Try to do the best you can and then go back down again. This process will mainly target the fat around the stomach. Tip : You can also try this by using your hands. Just you need to use your hand to cross over your chest.
2. TWIST CRUNCH :
The regular crunches have several modifications, and variations which genuinely help in reducing belly fats. At the beginning you need to get familiar with the basic crunches. Then you can go with the other variations which are more effective and result-oriented. The first variation of crunches is TWIST CRUNCH. • How to perform : At first you need to lie on your back on a hard surface, here you can use a yoga mat or any other mat. And then try to bend your legs with your feet flat on the ground. The position of your hands will be same you did before in crunches. Which will be under your head. Now, here comes the difference, here instead of lifting your torso you need to lift your right shoulder towards your left limiting the movement of the left shoulder. You need to perform this on the other side too. Note : Beginners should try to do at least 10 crunches per set and try to accomplish at least two or three sets in a day. • What to avoid : While performing this exercise, don’t hold your breath. If you are going to exhale on your way up, you will automatically inhale on your way down. You need to ensure that you don’t deprive your body of oxygen. Tip : Try to use your abdomen and hips only to lift you up for a better stretch on your tummy.
3. SIDE CRUNCH :
This is another variation of crunch that helps in reducing the flap around your belly. The side crunch focuses more on your side muscles. • How to perform : Inbreathe the beginning, set yourself for a twist crunch. You need to set all the parts of the body in the same position as the twist crunch. Then while performing the crunch, tilt your legs on the same side as your shoulders. Note : Beginners should try to do at least 10 crunches per set and try to do at least two or three sets in a day. • What to avoid : Please don’t be in a hurry mode, try to do this in a very slow and steady movement. The midsection might hurt you, if you perform the crunches in haste. Tip : Try to keep a focal point to look at while performing the crunches. Which will help you maintain a distance between your chin and chest.
4. REVERSE CRUNCH :
The reverse crunch is used on the transverse abdominals, which one is the deepest muscle present in our stomach. This is one of the most effective move to reduce your belly fat, especially for women. You can easily perform this one after getting habituated with the other variations. • How to perform : In the beginning, lie down in the position for a crunch, and before doing the crunch, lift your legs in the air. Keep in you mind your heels can be up in the air or at your buttocks. You can exhale while lifting your torso and bring your thighs to your chest. Please ensure your chin is off your chest. You can also try to bring your nose to your knees. Note : Beginners should try to do at least 10 crunches per set and try to accomplish at least two or three sets in a day. • What to avoid : Do not try of bringing your elbows to your kneecaps. While performing the crunches try not to pull your bottom up off the floor. Tip : You can cross your ankles while lifting your legs up.
5. VERTICAL LEG CRUNCH :
This one is extremely beneficial crunch which strengthens the core and while working out the muscles around the abdomen. This one is a great exercise to lose belly fat. You can perform this after getting comfortable with the basic crunch. • How to perform : At first lie flat on your mat and extend your legs up in the air till your feet face the ceiling. Your legs should be straight, basically it needs to be perpendicular to the floor. Then place your behind your head, with your palms straight or your thumbs behind your ears. Try to lift your torso as much as it is possible. And try to maintain a few inches of distance between your chin and chest. Exhale while lifting your torso and inhale when you’re coming back. Again, breath in and lift your upper body towards the pelvis. And then breath out slowly. Note : Beginners should try to do at least 10 crunches per set and try to do at least two or three sets in a day. • What to avoid : Never lock your knees while lifting your upper body to the pelvis, it might cause a strain. Tip : This crunch can be also performed by crossing your ankles and keeping your legs vertically facing towards the ceiling.
6. BICYCLE EXERCISE :
Don’t get confused with the name, here you don’t need any bicycle. This exercise is just similar as the bicycle riding. This exercise is extremely beneficial for reducing belly fats.
• How to perform :
At first lie down on your mat and then keep your hands either on the sides or behind your head as the same you do in crunches. Now, lift your both the legs upward and bend them at the knees. Now, you need to replicate the motion of the legs as if you were riding a bicycle in real. While you are keeping your left leg out straight keep your right knee close to your chest, and when you are keeping your right leg out straight bring your left knee close to your chest. Note : Beginners should try to do at least 10 times per set and try to do at least two or three sets in a day. • What to avoid : Do not pull on your neck, and please make sure you are keeping your back flat on the floor. Tip : Make this exercise only as a part of a larger overall weight loss routine.
7. LUNGE TWIST :
This workout is basically for the beginners who are trying to get rid of the belly fat as soon as possible. This exercise is extremely good for lower body. It strengthens your core. You can use this exercise as a warm-up. • How to perform : At the beginning you need to stand with your legs hip-width apart and your knees should be slightly bent. Now, lift both your hands in front of you, make sure that they are aligned with your shoulders. And also try to keep them parallel to the ground. Then, twist your upper body to the left with your torso. Try to reach your outstretched arms across your left side. Now, Move your arms slowly to the centre and step forward with the opposite foot and twist to the other side. Note : Beginners should do at least 10 steps for each set and try to do at least two to three sets per day. • What to avoid : Do not twist your knee or bend your spine forward. Your spine should be kept straight. Tip : Once you are familiar with this exercise, you can perform it with holding a weight in your hands.
8. THE STOMACH VACCUME :
The stomach vacuum exercise is extremely low impact one, it places great impact on your breath rather than increasing your heart rate. This one is a great technique for loosing belly fat. • How to perform : At first, stand up straight on the floor and place your hands on your hips. Now, try to exhale all the air out as much as possible. You should effectively feel there is no air in your lungs. Then try to expand your chest and take your stomach in as much as possible and hold on. Try to hold it for 20 seconds and then release. Note : Beginners should try to do at least 10 times for one set. • What to avoid : Perform this exercise on an empty stomach. Otherwise it might lead to digestive issues. But if you are suffering from any heart or lung disease, then you can skip this one. Tip : Once you become familiar in the standing positions you can try this in kneeling, seating, and in lying down position too. So here we came at the end of our article. Hope you guys have enjoyed it. The sole purpose of this article was to provide you information about how to perform certain exercises and it is for those who want to reduce belly fat. There is no intention of hurting anyone's sentiments.
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