Published on July 21st, 2017
Are 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.
Arguably the best way to lose stomach fat is exercising. If you are really serious about reduce belly fat, 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-excercises and in our article we’ll show you 15 simple excercises you can do at home and reduce your belly fat naturally.
Nothing burns stomach fat easier than crunches. Crunches, according to some fitness experts, occupy the top rank among fat-burning exercises. It is high time you start including abs-crunching exercises to your daily routine. Start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head. You can also keep them crossed on the chest. Inhale deeply. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.
If you are not into running, try jogging. Research shows that jogging is better at breaking down unwanted belly fat when compared with weightlifting. This is a good form of aerobic exercise that is useful for fighting fat and staying fit.
You have to prevent the body from getting used to workout routines that are fixed. Hence, you may need to switch occasionally. How about running? It is a good effective way of keeping your heart rate up, lose calories, and reduce belly fat.
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.
5. Rolling Plank Exercise
The rolling plank trains your body muscles around the abdomen, hip and lower back. Position yourself on the mat or on the floor with the knees as well as elbows resting on the ground. Keep the neck aligned with the spine. Look forward. Then lift the knees up and support the legs on the toes. Contract the knees and keep your breathing normally. This is what you call the plank pose. Stay in this position for 30 seconds. Now, begin moving to and fro for about 30 seconds.
6. Twist Crunches
Once you are familiar with regular crunches, you can modify the basic crunch to have a more effective and results-oriented tummy exercise. 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.
7. Side Crunch
This is almost the same as the twist crunch routine. The only thing you must do is to tilt your legs to the same side with your shoulders simultaneously. The side crunch focuses more on the muscles on your sides.
8. Reverse Crunches
You would notice that losing belly fat involves a lot of crunches and crunch variations. Now it is high time you do reverse crunches. Like the other crunch exercises, reverse crunches are another good exercise to lose belly fat, especially for women. This is like the twist crunch exercise. Tilt the legs behind simultaneously with the shoulders. It is considered one of the best abdominal exercises for targeting the lower belly fat.
9. Vertical Leg Crunch
Lie flat on the mat or on the floor with legs extended upwards towards the ceiling and then one knee that is crossed over the other. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly. Do about 12-16 crunches for two to three sets. Check out the video above on how to do vertical leg crunches.
10. Bicycle Exercise
Even if you do not have a bicycle, you can still do this exercise. Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches. Lift both the legs off the ground and then bend them at the knees. Bring the right knee close to the chest, keeping the left leg out. Then take the right leg out and bring the left leg close to the chest.
11. Diaphragm Breathing
This is one of the most effective breathing exercises for weight loss. By making your breathing deeper, your abdominal muscles become flexible. You need to engage your diaphragm while doing this in order to increase your lung capacity. Engaging your diaphragm while breathing increases the capacity of your lungs. This is one of the most effective and beneficial mat exercises for abs toning. For this to happen, you need to first lie down on your back. Start breathing and observe your chest and stomach move up and down. Continue breathing, but make your breathes deeper and deeper for each inhalation and exhalation. You can practice this style of breathing at any time of the day.
12. Shining the Skull Breathing
This is undoubtedly the best exercise for losing belly fat that also strengthens the muscles in the stomach and relieves respiratory problems, cold, eyestrain, and other allergies. You need to sit in a comfortable position and inhale completely. Hold your stomach muscles in completely, while you exhale. Repeat the same for 30 seconds and come back to normal breathing for 3 seconds. Repeat the same breathing exercise three times.
13. 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.
14. Rolling Plank Exercise
The rolling plank trains the muscles around your abdomen, hip, and lower back. 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.
15. The Stomach Vacuum
Stomach vacuum exercises are low-impact exercises that place greater emphasis on breathing instead of increasing your heart rate. 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 15-30 seconds.