9 Simple Exercises to Reduce Belly Fat at Home

Are you having a hard time trying to fit into the dress you bought last year? Is stomach fat giving you trouble sleeping? If the answer is yes, then you may want to implement some changes in your lifestyle to address it. Stomach fat can result in negative effects on your health if it is not addressed at the right time. For sure, belly fat does not look good on you aesthetically. But the more important reason for you to address it is its long-term effect on your health. You should also want to read this article on why you may not be losing belly fat.

Arguably the best way to lose stomach fat is exercising. If you are really serious about losing weight, you may need to put in an hour of exercise in your everyday routine to target and reduce belly fat. There are some great fat burning ab-exercises and in our article, we’ll show you 9 simple exercises you can do at home and reduce your belly fat naturally.

1. Crunches:

One of the most efficient belly fat burning exercises are the “Crunches”. This exercise effectively targets the fat muscles present in the upper and lower belly region.

How to do?

  • Lie down flat on the ground with knees bent and feet on the ground.
  • Keep your hands behind your head.
  • Inhale deeply and lift your upper chest off the floor and exhale.
  • While coming back to position inhale again.
  • Do this 10 to 15 times, to begin with.

2. Bicycle Exercise:

The best exercise to lose upper stomach fat is the “Bicycle” exercise. It is simple and easy to perform anywhere without any guidance.

How to do?

  • Lie flat on the floor and keep your hands behind your head or on either side of your body.
  • Keep your knees bent and slowly lift both your legs from the ground.
  • Bring your left knee close to the chest and keep the right leg away.
  • Repeat the same with the other leg like riding a bicycle.
  • Keep doing this bicycle motion at least 10 to 15 times for an effective workout.

3. Lunge Twist:

This exercise is an efficient exercise to lose lower belly fat quickly.

How to do?
  • Stand to keep your legs wide apart.
  • Keep your knees in a slightly bent position.
  • Lift both your hand keeping them parallel to the ground.
  • With your right leg take a big step forward and stay in a sitting position at 90-degree angle with the floor. Keep the left leg positioned backward.
  • Now repeat the same exercise with your left leg.
  • Twist your torso each time to the left and to the right without moving the legs.
  • Repeat this exercise at least 10 times.

4. Hip Lift:

How to do?
  • Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
  • Inhale and pull your belly button into your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
  • Breathe in as you slowly lower your hips to the ground.
  • Repeat 10 times.

5. Rolling Plank Exercise:

This exercise is the best abs workout and trains the muscles around the hip, belly, and abdomen.

How to do?
  • Lie down flat on the floor with the knees and elbows touching the ground.
  • Lift the knees up in straight position keeping the legs supported on the toes.
  • Now contract your knees and stay in this position for about 20 to 30 seconds.
  • Then begin moving to and fro for the next 20 to 30 seconds. This is called the rolling plank exercise.

6. Straight Leg Raise:

How to do?
  • Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Point your toes towards the wall, and place your hands under your butt with your palms facing down. This is your starting position.
  • Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Inhale and tighten your abs.
  • Exhale and slowly lower your legs to just above the ground (approximately 4 inches – you want to lower your legs as much as you can without lifting the small of your back.
  • You want to keep the small of your back pressed to the floor. Repeat 10 times.

7. Reverse Crunches:

How to do?
  • Lie your back with your knees bent at 90 degrees. With your palms facing down, place your arms by your sides for support. This is your starting position.
  • With abs contracted and your back pressed into the floor, curl your knees towards your chest as you exhale, your butt may also lift off the floor.
  • As you inhale, slowly and with control lower your legs until your feet almost touch the floor.

8. Scissors/ Flutter Kicks:

How to do?
  • Lie on your back with your head and shoulders lifted off the floor and your hands behind your head if you need some support for your neck. With both legs extended and toes pointed lift your right leg off the floor so that it is perpendicular with your upper body (keep your lifted leg as straight as you can) and raise your left leg just a few inches off the ground.
  • Quickly and with control swap leg positions: Drop your right leg swiftly down so that it hovers a few inches off the ground and simultaneously raise your left leg up towards the ceiling.
  • Without pause, alternate back and forth. Up and down on each leg is one repetition. Aim for 6 – 8 repetitions.

9. Stomach Vacuum:

If belly fat is what you are targeting, then the stomach vacuum is the best exercise to lose upper belly fat. This exercise is also called the cat stretch exercise.

How to do?

  • Go down on all fours like a cat.
  • Loosen your abdomen by inhaling deeply.
  • Now exhale and tighten the abdominal muscles.
  • Stay in this position for about 20 to 30 seconds.
  • Repeat this exercise as many times you wish.
Practicing the above-mentioned exercises on a regular basis will deliver results and help in fat loss from the lower belly fat. However, exercise caution and do not overdo any of the workouts.
Above are some of the basics information about belly fat and simple exercises to reduce belly fat. Hopefully, you have discovered some useful exercises for yourself. Share your thoughts with us.

source: http://infohealthtips.com


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