Simple Exercises To Reduce Belly Fat. Simple Exercises To Reduce Belly Fat. Ravi Teja Tadimalla. May 3. 0, 2. 01. 7Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, 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, we have compiled a list of 1. Crunches: Nothing burns belly fat faster than crunches, which occupy the number one position in fat- burning exercises. Now, it’s time that you start performing this exercise. Image: Shutterstock. How To Do Lie down flat on a mat with your knees bent and feet on the ground. Alternatively, you can also lift your legs off the floor at a 9. This ensures you don’t hurt your back. Also, don’t jerk your head forward while doing crunches. Now, show it off by following these 6 tips that will help you burn fat fast. Lose Belly Fat. To lose belly fat you need to lose weight all over your body at the same time with these 2 Steps to Lose Weight Fast. This confused some folks, who wondered, “How can you lose fat with just two exercises?” Related: Lose Your Spare Tire: RIPTENSITY—Intense Bodyweight Workouts. This will put pressure on your neck and result in pain. Just hold your hands above your head and perform the exercise. Your back should make an angle of 3. Only then you will feel pressure on your abdominal muscles. Back To TOP2. Twist Crunches: Image: shutterstock. Once you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise. How To Do. Lie down on the floor with your hands behind your head. Here are some of the best cardio exercises you can include in your workout routine for burning lots of calories and revving up your metabolism to burn fat. How to Lose Belly Fat. Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it's the. 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. Repeat 1. 0 times. Back To TOPImage: shutterstock. How To Do. This is same as the twist crunch exercise. Exercises That Burn Fat Fast Yahoo FinanceThe only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides. Precautions Make sure you keep your movements steady and slow. The midsection, being a complex area, could hurt if you perform the twists in a hurried fashion. Back To TOP4. Reverse Crunches: Now it’s time to do reverse crunches. This is another good exercise to reduce belly fat. Image: Shutterstock. How To Do. This is similar to the twist crunch exercise. The only thing that you need to do is tilt your legs behind simultaneously with your shoulders. The side crunch focuses on the muscles on your sides. Precautions Keep your back straight while performing the exercise, as arching it can result in pain, and in some cases, even injury. Back To TOP. Vertical Leg Crunch: Image: shutterstock. How To Do Lie flat on the floor, or on the mat, with your legs extended upwards (towards the ceiling) and one knee crossed over the other. Now that you have positioned your body perfectly, do the same as you would have done in the case of crunches. That is, breathe in and lift your upper body from the floor towards the pelvis. Breathe out slowly. As you bring yourself down, breathe in again, and exhale as you go up. Do 1. 2 to 1. 5 reps and up to three sets. Precautions Start by doing only a few repetitions of this exercise, as it can make you feel sore if you overdo it initially. Back To TOP6. Bicycle Exercise: No, you don’t need a bicycle for this. Thinking how you can do this? We’ll tell you. Image: Shutterstock. How To Do. Lie on the floor and keep your hands either by your sides or behind your head as you do in crunches. Lift both your legs off the ground and bend them at the knees. Bring your right knee close to your chest, keeping your left leg away. Now take your right leg away and bring your left leg close to your chest. Keep doing this as if you are paddling a bicycle. Back To TOP7. Lunge Twist: This is a workout for beginners who want to reduce belly fat quickly. Image: shutterstock. How To Do. 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 9. 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 1. 5 times. Back To TOP8. Rolling Plank Exercise: Image: Shutterstock. The rolling plank trains the muscles around your abdomen, hip, and lower back. How To Do. 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 3. Now, start moving to and fro for the next 3. 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 3. 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. Variations Knee plank, rocking plank, reverse plank. Precautions Plank is a strenuous exercise, and you might feel like holding your breath while performing it. But don’t do that, as you might suffer from nausea or dizziness. Back To TOP9. The Stomach Vacuum: Image: Shutterstock. Stomach vacuum exercises are low- impact exercises that place greater emphasis on breathing instead of increasing your heart rate. How To Doa. This is similar to what we call the cat stretch pose. This is also known as the four- point, transverse- abdominal stomach vacuum. Follow the steps mentioned below to do this exercise for reducing belly fat: Go down to the ground on all fours, supporting your body on your hands and knees. Inhale deeply and loosen your abdomen. As you exhale, tighten the abdomen muscles. Hold this position for 1. Repeat the process. Another type of stomach vacuum exercise is elevators. Here’s how to do it: Sit on a chair. Imagine your belly to be an elevator that’s moving up. Now inhale deeply using only your nose and think that it’s the first floor. Breathe out using your mouth and simultaneously push your belly towards your spine, imagining that you are going up to the fifth floor. Breathe out fast five more times, squeezing your abs every time you exhale. Repeat the same five more times. You can try standing pelvic tilts. This is another form of stomach vacuum exercise. Stand with your legs hip width apart and bend your knees slightly. Inhale deeply through your nose and push your belly inwards towards your spine, and at the same time, roll your hips out in the front. Do five to six sets. Variations Seated stomach vacuum, functional stomach vacuum. Precautions If you are suffering from any heart or lung ailment, it is best to avoid performing this exercise. This exercise must be performed only on an empty stomach, as doing otherwise might lead to indigestion. Back To TOP1. 0. Captain’s Chair: Image: Shutterstock. All you need to do this exercise is a chair. How To Do. Sit on the chair with your spine straight and shoulders relaxed. Keep both hands beside you with your palms by the side of your hips, facing downward. Inhale deeply. As you exhale, bring both your legs upwards such that your knees are close to your chest. Hold for five seconds. Don’t bend forward and arch your back. Bring down your legs slowly and repeat. Variations Hanging knee raises, lying leg raise. Back To TOPThis is yet another perfect exercise for reducing belly fat. Image: Shutterstock. How To Do. Stand erect with your feet together and keep your hands to the sides. Keeping your legs grounded, bend your body to the right as much as possible till you feel a strain on your left waist. As you do so, ensure your right hand is on the right hip, and the left hand is raised upwards. Stay in the position for 1. Return to the original position. Now bend to the left, and retain the position for another 1. Slowly, you may increase the holding time to 3. Back To TOP. 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. Back To TOP1. 2. Walking: One of the very first cardio exercises to reduce belly fat is walking. 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 3. 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. Back To TOP. Running: You have to prevent your body from getting used to any fixed workout routine. Hence, you can switch occasionally. Try running for a change. It is an effective way to keep your heart rate up, burn calories, and lose belly fat. Back To TOP1. 4. Jogging: If you don’t like running, try jogging instead.
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