Top 10 Best Simple Exercises To Reduce Belly Fat : Fitness & Exercises
Are trying to fit all new trends but your belly make that looks odd with that trend.Don’t worry about your belly,Just follow some simple work outs along with punctual in diet control.
To loss belly fat Exercises are recommended along with diet control.you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time. Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat.
Here are the best and some simple workouts which will make you definitely shed the pounds and give relief from your belly problem.
Once you get used to habituate crunches, modify the basic crunch to get an even more effective tummy exercise.
Lie down on the floor with your hands behind your head.Bend your knees as you would do in crunches, keeping your feet on the floor.You have to lift your upper torso while performing crunches. But, in twist crunches, you have to lift just your right shoulder towards the left, keeping the left side of your torso on the ground.Again alternately, lift your left shoulder towards the right, keeping the right side of your torso on the ground.
Twist crunches are like your regular crunches. But in twist crunches, 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. Check out the video above for more details on how to do twist crunches.Repeat 10 times.
2. Lunge Twist
This is a workout for beginners who want to reduce belly fat quickly.
Stand with your legs hip width apart. Keep your knees slightly bent.Lift both your hands in front of you, aligning them with your shoulders and keeping them parallel to the ground.
Lunge forward as shown in the picture. Take a big step forward with your right leg, and sit down as if on a chair so that your knees make a 90-degree angle with the floor. The left leg should be positioned backwards, supported by the toes.The spine should be kept straight. Don’t bend your spine forward.Twist your torso (just the torso, and not the legs) to the right and then to the left.Repeat 15 times.
3. Rolling Plank Exercise
Position yourself on the floor with your knees and elbows resting on the ground.Keep your neck aligned with your spine. Look forward.Lift the knees up and support your legs on the toes.Contract your knees and keep breathing normally.This is the plank pose. Stay in this posture for 30 seconds.Now, start moving to and fro for the next 30 seconds. This is the rolling plank exercise.Lie down on the floor sideways.Support yourself on your right elbow and right leg.
Your elbow should be perpendicular to the shoulder, and the left leg should be above the right leg, keeping them together.Keep your knees straight. Your hips should not be touching the ground.Hold this position for 30 seconds. Once you get comfortable, you may hold this for one to two minutes.Repeat on the other side too.While you are in this position, you may also lift the leg on the top and bring it down again. This makes the exercise more effective – it works not only your abs, but also your thighs and hips.
4. Cardio Exercises
Cardio is one of the most effective ways to burn calories and shed unwanted flab from your body. Cardio exercises are immensely helpful in reducing belly fat. Doing cardio on a regular basis will offer you other health benefits such as reduction of stress, an increase in your lung capacity, better sleep, and a sense of overall well-being.
One of the very first cardio exercises to reduce belly fat is walking. Surprised? Do you think it’s too simple to be effective? Well, then you should know that walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least four to five days every week, you will witness a gradual decrease in your weight.This low-impact exercise increases your metabolism as well as your heart rate. A heightened metabolic rate will burn away calories at a faster pace, thus helping to eliminate the fat accumulated around your belly. In fact, walking decreases the risk of injuries and is considered to be a good workout for beginners.
Cardio is one of the best ways to burn your calories and lose unwanted flab from the body. Walking is one of the first cardio exercises you should have as it is a good and effective method to burn away that belly fat. If you implement a healthy diet plus walking at a good steady pace for about 30-45 minutes four to five days every week or more, you will soon witness a change in the weight. This low-impact exercise can increase your metabolism and heart rate. It has a decreased risk of injuries and is regarded to be an efficient workout for beginners.
6. Bridge Opposite Arm-Leg Reach
Take inches off your waistline with this do-anywhere move from fitness expert.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.
This is an advanced Pilates move. Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten Sit with knees bent, towel wrapped under knees, holding onto both ends with arms bent by sides. Brace abs in tight and lean back slightly to lift feet off floor (body should resemble a 'V' in this position). Slowly lower back to floor and extend legs out at a 45-degree angle (keep holding onto towel for support). Lower until back touches the floor (head and shoulders stay lifted). Hold for one count, and then use abs (towel assists) to sit back up to starting 'V' position.
8. Donkey Kick Backs
While this lower-body exercise goes by many names, including quadruped hip extensions and bent-leg kickbacks, it's most memorable name likely refers to the fact that in order to perform it, you start out on all fours and kick back one leg at a time. But no matter what you call it, working the move into your physical fitness routine can tone, tighten and strengthen your glutes. Although a 2006 study conducted by the American Council on Exercise named it one of the best butt exercises, you'll get just as good results from squats, lunges and deadlifts. The donkey kick can be a good move to add to your repertoire, especially to change to it up when you need something new.
A killer move that will torch calories as it works your core. Kneel on all fours, toes tucked under, keeping your back neutral. Draw your belly in toward your spine as you contract your abs and lift both knees about 2 inches off the ground.
9. Oblique Driving-Knee Crunch
Lie down on your back with your legs flat against the floor and arms extended above your head. Lift your left leg up with your foot directly over your hip and a slight knee bend. Try to keep your left leg engaged in this position for the entire movement. Tuck your chin towards your chest, reach your right arm towards your left foot by contracting your core and hold for a split second. Return to the original starting position while keeping your foot and hand elevated off the ground and repeat for 4 additional reps before switching to your right leg and left arm. Complete 3-4 sets of 5 reps per side with 30 seconds rest between sets.
Crunch up, twisting your right shoulder and rib cage toward your left knee while simultaneously stretching your right leg straight (keep your foot on the floor). Return to starting position (left leg lifted and right leg bent); that's 1 rep.Do 15 reps, then switch sides and repeat.
10. Boat Pose
Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones.
If this feels comfortable, begin to straighten your legs (stop if you feel any discomfort in your back) and stretch your arms forward. Hold for 5–15 breaths, then release. Repeat up to 5 times.
This is one of the power-packed toning. Sit down on a mat, and stretch out your legs. Your knees should be pulled up, thighs should be tight and your toes should be pointed out. Now try to raise your feet off the ground and bring your legs to a 45-degree angle. Inhale while you raise your feet and avoid bending your knees.The spine should be straight, and your body should make a V shape. Raise your arms to the shoulder level. This pose will increase your stamina and also cut down tummy fat. It will increase your lower and upper body strength.