10 Amazing Exercises to lose belly fat

10 Exercises to lose belly fat: Crunches

 

Crunches are the best exercise to lose belly fat

• They mostly target your upper abdominal muscles, but it also works the lower abs.
• The crunch position is done by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Then you place your hands behind your head so that your thumbs are behind your ears. With slight pull on the abdominals, curl up and forward so that you’re lifting only your shoulders off the floor. This exercise can be made easier by raising less of yourself off the ground or more difficult by crossing one leg over the other to work different muscles in your abdomen. It’s important not to pull on your neck as you do this exercise because doing so may injure it.
• 20 repetitions of this exercise 4 times a week is recommended for those wanting to lose belly fat quickly. Start with a small number of repetitions if you’re new to crunches, and gradually increase the amount until you reach 20 per set while keeping proper form throughout them all.
• Crunches help tone up muscles and have good effects on posture too, but they don’t directly burn away fat. To avoid developing unsightly muscle mass from crunches, make sure not to do them every day (3-4 times per week is sufficient) and eat a balanced diet that doesn’t involve cutting out healthy food groups like vegetables or carbohydrates (in fact—avoid any fad diets).

Bicycle crunches

• Lie on your back with your hands behind your head, knees bent, and feet flat on the floor.
• Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. As you push your left knee close to your chest, straighten out your right leg so it is parallel to the floor (a). Alternate between these two motions for 20 seconds (b).

Reverse crunches

Reverse crunches are an effective way to train your transverse abdominals, the deepest layer of abdominal muscle. They’re also great for strengthening your core overall.

How to do it: Lie on your back with bent knees and place your hands at the sides of your head with elbows flared out. Contracting your abs, lift both legs into a 90-degree angle at the hips and knees until they’re perpendicular with the rest of your body. Pushing through heels, raise shoulders and upper back off floor while keeping head and neck relaxed on mat. Hold this position for two seconds as you squeeze your abs in tight, then slowly lower legs and shoulders back down to starting position. Do 15 reps; repeat twice more (for a total of 3 sets).

Plank

The plank is an exercise that places your whole body on one straight line. It strengthens your abs, back and core muscles without any equipment.

The plank is important because it helps to build strength in the entire abdominal region, increasing the stability of your spine and improving posture. The plank exercise can be done at home and is safe if done correctly.

 

Side Plank

Side Plank

• Lie on your side with the elbow of the lower arm bent, and supporting your head so that it is in line with your spine.
• Push up onto the bottom hand and balance on the outside edge of your foot to form a straight line from head to toe (or knees if you are a beginner).
• Hold for 10 seconds, building up to 30 seconds, then repeat on the other side for equal time.
• Do 3 sets of 10 repetitions on each side (if you can do more than 30 seconds easily, try a harder version!)

Lying Leg Raise

• Lie on the floor and stretch your arms above your head.
• Place your hands behind your head, raising your legs off the floor.
• Exhale as you raise your legs.
• Inhale as you lower your legs to the floor.

These gentle movements will strengthen and tone your lower abdominal muscles, improving posture and preventing back pain as well.

High Intensity Interval Training (HIIT)

High Intensity Interval Training (HIIT) – If you are one of those people who have very little time and cannot hit the gym then this is your perfect exercise. It’s all about maximum output in minimum time. It is a combination of cardio and strength training. You just need to do this in intervals to lose belly fat.

If you are one of those people who have very little time and cannot hit the gym then this is your perfect exercise. It’s all about maximum output in minimum time. It is a combination of cardio and strength training. You just need to do this in intervals to lose belly fat.

Example: Sprint for 2-3 minutes, rest for 30 seconds and repeat 5 times. If you are new at it take a minute between sets until you get fit enough to complete the set without a break or rest after each set.

Note: Make sure that you don’t push yourself too hard or else you will end up burning out before completing the set or doing any workout for that matter!

Sit up with a medicine ball twist

Sit up with medicine ball twist – This exercise is great for core strength, not just for your abs but also for shoulders and back muscles. It will help you reduce the layers between your muscles and skin, making it easier to burn that fat. The best part is, these exercises can be done at home too! So start exercising today.

This exercise is great for core strength, not just for your abs but also for your shoulders and back muscles. It will help you reduce the layers between your muscles and skin, making it easier to burn that fat. The best part is, these exercises can be done at home too! So start exercising today.

 

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