Are you tired of squeezing into your jeans and giving away favorite dresses after just a few uses? Belly fat is a mood killer!
Excess fat anywhere on your body is a confidence downer, but belly fat is also the most unhealthy kind of fat which is easily overlooked. Experts say it can make you more vulnerable to heart diseases, diabetes, asthma and even different types of cancer! Yes, you heard that right.
You must be wondering: “what causes excess belly fat to form, anyways?”
It can be one from numerous reasons or even a combination of many. Stress, poor diet and lifestyle, lack of exercise or even genetic factors can be the culprit.
The good news is, you can easily make a change if you wish to. Other than changing your lifestyle and switching to a healthy diet to lose belly fat, there are certain exercises you can add to your day. If done regularly and coupled with the right diet you’ll start to see changes in no time! We’ve covered some of the best ones below.
If you don’t have crunches in your daily routine you need to get it there! Most fitness experts say it’s one of the best ways to lose belly fat and you can also tone your abs in the process!
- Lie down flat and bring your knees up and bend it with your feet on the ground.
- Keep your hands crossed under your head and inhale.
- Lift your upper part of the body from the ground slowly while exhaling.
- Bring your body back to the ground while inhaling.
- Repeat this process for at least 10 times at a stretch.
Benefits: Strengthen your stomach muscles, builds endurance and power in belly muscles.
- Lie down flat and bring your knees up and bend it with your feet on the ground. Place your hands on your thighs or knees.
- Lift your upper body off the floor keeping your back straight and come to somewhat of a sitting position. You can use your hands to pull yourself up.
- Bring yourself back to the sleeping position and repeat the process for around 10-12 times.
Benefits: Strengthens the core, improves posture and reduces the need to ask other people to lift heavy objects for you!
3. The Bicycle Exercise
No, you don’t actually need a bicycle for this exercise you can just do it using your good old yoga mat! However, if you have a bicycle that’s collecting dust in your garage, it’s time to take it out for a round or two!
- Lie on your back with your hands under your head.
- Bring your knees up to your chest and slowly lift your head and shoulders off the ground.
- Now to mime pedaling a bike, bring your right knee close to your chest and straighten your left leg. Then bring your left knee close to your chest while straightening your right leg.
- Repeat this process for at least 10-12 times.
Benefits: Helps build muscle and improve core strength and helps to improve your actual bicycle riding skills!
4. Vertical Leg Crunches
- Lie on your back on the mat. Raise your legs up from the waist. Keep them straight and your feet facing the ceiling. You should be forming a right angle to the floor.
- Place your hands under your head and keep your toes pointed like a ballerina.
- Now slowly lift your upper back, head, and shoulder and bring it towards the pelvis as much as you can while exhaling.
- Inhale while bringing it back down.
- Repeat this process for around 10-12 times at a time.
Benefits: Works the muscles around the abdomen, strengthens the core and makes your basic crunches more challenging.
5. Lunge Twist
- Stand on the mat with your feet a few inches apart and your knees slightly bent.
- Stretch your arms outward in a way that they are parallel to the ground. If you want to make this exercise a little more challenging you can hold dumbbells or weights in your hands while doing this.
- Stretch your right foot by bending your knee. Keep your knee facing straight ahead.
- Twist your upper torso from the waist to the right side.
- Bring your arms to the right side as well without twisting your knee.
- Hold the position for a few seconds and then bring your arms back to the center followed by your torso.
- Bring the right leg back to its starting place and repeat the exercise at least 10 times.
Benefits: Exercises lower body, makes hips more flexible and increases muscle tissue.
- First, start by kneeling down on the mat and leaning forward and placing your elbows on the mat.
- Straighten your knee and extending your right leg back followed by the left leg. The toes should be pointing towards the ground.
- Lean your elbows down and place your lower arms in a way that they are lying on the mat. You can make fists to help support you.
- Slowly lift your body from the ground with the help of a little push from the lower arm and support from the toes which should be touching the ground.
- Maintain this pose for 30-60 seconds and repeat the process a few times.
Benefits: Works the transversus abdominis muscle, strengthens the core.
7. Russian Twist
- Start by sitting in an upright position on your mat. Raise both your legs upwards while keeping your knees bent.
- Lean your upper body backward a little and you can clasp your hands together in front of you for balance.
- Now slowly and without moving your legs, twist your upper body to the right from your waist. Then twist to the left.
- Repeat this for at least 20 times.
Benefits: Works out the entire abdomen, promotes heart health and reduces the risk of cardiovascular diseases.
8. Jackknife Crunch
- Start by lying down straight on your back with your arms extended upwards over your head.
- Raise both your legs upwards but not until they’re in the same line as your hips.
- Raise your upper body and bring your hands to the front of your body while still keeping them straight.
- Try touching your hands to your knees while keeping both hands and knees straight.
- Slowly bring your upper body back to rest on the ground and the legs and arms back down.
- Repeat the process for around 10 times at a time.
Benefits: Works out the midriff and lower back and improves flexibility.
- Stand straight on the mat with your feet a few inches apart from each other.
- Now bend your knees and bring your upper body downwards in a way that your palms should be able to touch the ground. You should resemble a frog.
- Using your hands as the support jump backward by stretching your legs behind your body into the position of a plank.
- Hold this for a few seconds and then get back into the bent knees frog position.
- Now jump into a position where you’re standing straight with your arms outstretched over your head.
- Repeat the entire process 8-10 times in one go.
Benefits: Burns a large amount of fat quickly, improves metabolism and strength.
10. Cross-Body Mountain Climbers
- Get into the position of a plank with elbows under your shoulders and your legs and body straight.
- Raise your upper body with the help of your hands and your toes which should be facing the ground.
- Now bend your right knee and bring your right foot up to your chest, try bringing it as close to your chest as possible.
- Bring your right foot back down while relaxing your right knee and do the previous step with your left foot.
- Relax your left foot and bring your body back into the plank position.
- Increase the speed little by little every time and repeat the process for at least 15 times.
Benefits: Tones body and abs, burns calories.
11. Reverse Crunch
- Lie down straight on your mat with your hands under your head.
- With the help of your hands lift your head and shoulders from the ground and hold it suspended in the air.
- Now with your legs touching each other (or with the ankles crossed), bend your knees and lift them up in the air. Your upper left should form a straight line and be perpendicular to the ground. Exhale while doing this.
- Your bottom shouldn’t be suspended from the ground and your heels should be up in the air. Try to bring your thighs as close to your chest as possible.
- Repeat this process for at least 10 times at a stretch.
Benefits: tones and tightens muscles.
12. Twist Crunch
- Lie straight on your back with your feet flat on the mat and your knees bent in a way that your legs form a triangle with the ground.
- Keep your hands crossed under your head. Life your right shoulder up towards the left side and equal while doing so.
- Hold the position for a few moments and then bring the shoulder down while inhaling. Repeat the action with your left shoulder.
- Do this for 10-12 times per set.
Benefits: Targets lower belly fat, improves muscular and cardiovascular fitness.
13. Bicycle Crunches
- Just like a regular crunch lies down flat, bring your knees up and bend it with your feet on the ground.
- Lift your feet off the floor and place your hands on the back for your head or ears and lift your head off the floor.
- Extend your left leg straight and twist your torso towards the right. Bring your left elbow as close to the right knee as possible.
- Bring your torso back to the original position and your leg back towards your hips. Repeat the previous process with your right leg.
- Do this exercise for at least 12 times.
Benefits: Stabilizes core, helps prevent back injuries.
14. Lying Leg Raises
- Lie down straight on a mat and place your hands on your sides with the palms facing down.
- Bending from the waist, lift your legs up in a way that they are perpendicular to the ground. You can take the help of your arms for support.
- After a few seconds bring the legs back down and then repeat the process for a few times.
Benefits: Builds stronger abs, improves stability, and helps to tone not just your stomach but the whole body.
15. Flutter Kicks
- Lie down on your back with your hands under your hips. Keep your feet spread out a little and with the support of your arms and hands, lift your shoulders and head from the ground.
- Lift your feet from the ground and move them up and down alternatively (Imagine you’re speed walking) without bending your knees.
- Do this for at least 20-30 times without breaks.
Benefits: If practiced regularly can help reduce back pain, stretches the back muscles.
16. Leg In And Out
- Sit on a mat with your back straight and your palms flat on the ground a little behind your hips. Keep your knees bent and feet flat on the mat.
- Raise your legs off the floor and stretch them out straight while leaning your back as far as you can without completely lying on the mat.
- Then bend your knees again and tuck your legs in. Bring your back close to your knees.
- Repeat the process for around 10-20 times at a stretch.
Benefits: Tones abs and hips.
Combine these exercises with a healthy diet on a daily basis to lose weight and stay healthy!