Working out can be difficult, plus losing belly fat with it is more difficult. As because belly fat is considered as one of the most stubborn fat in the whole body and it can make you do some really hard crunches. So here, are some simple workouts to lose belly fat, that you can try at home and lead a healthy life.
Workouts To Lose Belly Fat
(a) First lie down on a mat with the knees bent and feet onto the ground. Alternatively, you can lift the legs off from floor at a 90-degree angle.
(b) Then lift the hands and place them behind the head, or you can keep them crossed on the chest.
(c) While deeply Inhaling, lift the upper torso from the floor, and exhale.
(d) While inhaling again, get back down, and exhale as you are coming up.
(e) Try to do this exercise for ten times as a beginner.
(f) Try also to repeat for another two to three sets.
You can use
(a) dumbbell crossover punch
(b) shoulder press
(c) butterfly crunch
(d) side crunch
(a) While performing the crunches, instead of entering in the full sit-up position, just try to raise the back a few inches off from the ground. This can ensure that you don’t hurt the back.
(b) Also, don’t try to jerk your head forward during the crunches. This can put pressure on the neck and can result in neck pain. Just hold the hands above the head and perform the exercise.
As you will lift the torso, do not sit straight up. Your back should make an angle of 30 to 40 degrees off from the ground. Only then that you might feel pressure on the abdomen muscles.
(a) First lie down onto the floor with the hands behind the head.
(b) Then try to bend the knees as you start doing the crunches in, keep the feet onto the floor.
(c) You can lift the upper torso while you perform the crunches. But, for twist crunches, just lift the right shoulder towards the left, keeping your left side of the torso on the ground.
(d) Alternately, try to lift the left shoulder towards the right, keeping your right side of the torso on the ground.
(e) Try to repeat at least ten times.
(a) This is similar to the twist crunch exercise.
(b) The only thing that you need to do is tilt your legs behind simultaneously with your shoulders.
(c) The side crunches basically focuses on the muscles on the sides.
Keep the back straight while you perform this exercise, as arching can result in pain, and even in some cases it can cause injury.
(a) This is almost as same as the twist crunch exercise.
(b) The only difference is, you might need to tilt the legs to same side simultaneously with the shoulders.
(c) The side crunch also focuses onto the muscles on the sides.
(a) Try to be sure that you keep the movements steady as well as slow.
(b) The midsection, is a complex area, and can hurt if you are performing the twist in a hurried fashion.
5Vertical Leg Crunch
(a) Try to lie flat onto the floor, or even on the mat, with the legs stretched up, that is, towards the ceiling and one knee crossed over to the other.
(b) Now as you have positioned the body perfectly, try to do the same as you might have done in the case of the crunches. Which is, breathe in as well as lift the upper body from the floor towards your pelvis.
(c) While breathing out slowly, bring yourself down, breathe in and while exhaling you go up.
(d) Try to do this for at least 12 to 15 reps and at least up to three sets.
Try to do only a few repetitions of this exercise, as this exercises can make you feel sore if you overdo.
(a) Try to stand with the legs withhip width apart with the knees slightly bent.
(b) Then lift both the hands in the front, remember to align them with the shoulders and keep them parallel from the ground.
(c) Try to lunge more forward. Then take a big step forward with the right leg, and sit down on the chair so that the knees make at least 90-degree angle from the floor. The left leg must be positioned back, supported by your toes.
(d) The spine must have been kept straight. Try not to bend the spine forward.
(e) Twist the torso and not the legs to your right and then to your left.
(f) Then repeat this exercise for 15 times.
(a) First lies onto the floor and try to keep the hands either by the sides or even behind the head as you do the crunches.
(b) Then lift both the legs off from the ground and bend them from the knees.
(c) Try to bring the right knee close to the chest, and keep the left leg away.
(d) Now take the right leg away and bring the left leg close to the chest.
(e) Try to keep doing this exercise, as if you are paddling in a bicycle.
8Rolling Plank Exercise
(a) In the beginning position yourself onto the floor with the knees as well as the elbows resting from the ground.
(b) Then, while keeping the neck aligned with the spine look straight.
(c) Then lift your knees up and try to support the legs on the toes.
(d) Contract the knees and then keep breathing normally.
(e) This is a plank pose. Try to stay in this pose for at least 30 seconds.
(f) Now, start to move to and fro for the next 30 seconds. This is just rolling of the plank exercise.
(g) Then lie down onto the floor in sideways.
(h) Then support yourself on the right elbow as well as the right leg. The elbow must be perpendicular from the shoulders, and the left leg must be above the right leg, keeping them together.
(i) Remember to keep the knees straight. The hips must not touch the ground.
(j) Then hold this pose for 30 seconds. Once when you get comfortable, you can hold this pose for one to two minutes.
(k) Repeat this exercise on the other side.
(l) Whileyou are in this pose, you can lift theleg on top and bring it down. This can make the exercise even more effective. It can work not only on the abs, but also on the thighs as well as the hips.
You can do this exercise with
(a) Knee plank,
(b) Reverse plank.
(c) Rocking plank,
Plank is a very strenuous exercise, so you might feel like holding the breath while performing. But try to avoid that, as you can suffer from nausea or even dizziness.
It is recommended that these exercises must be practiced under the supervision of a trained professional.