8 Simple Exercises to Reduce Abdominal Fat at Home

This type of Abdominal fat is linked to serious health conditions including heart disease, certain cancers and stroke. Fortunately, reducing excess belly fat will also reduce visceral fat. In addition to eating a healthy diet, you can achieve this by making cardio and strength-training part of your lifestyle.

then you’ve come to the right place as we are going to show you how to get rid of Abdominal fat.

1. Crunches:

There is no better exercise that you can think of the reduce belly fat than crunches. It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time.

How to do it:

  • Lie flat on your back on a mat. Bent your knees with your feet touching the ground.
  • Now place your hands just behind your head.
  • Take a deep breath and lift your upper body off the floor. You need to exhale when you are lifting your body.
  • When you bring your body back to its original position you need to inhale. Once you come up you need to exhale.
  • Do this for 10 times and then repeat for two or three more sets.

2. Reverse Crunches:

How to do it:

  • Lie your back with your knees bent at 90 degrees. With your palms facing down, place your arms by your sides for support. This is your starting position.
  • With abs contracted and your back pressed into the floor, curl your knees towards your chest as your exhale, your butt may also lift off the floor.
  • As you inhale, slowly and with control lower your legs until your feet almost touch the floor.

3. Lunge Twist:

How to do it:

  • Stand with feet hip-width apart, knees slightly bent, elbows bent 90 degrees by hips.
  • Lunge forward with right leg and rotate torso and arms to right.
  • Rotate back to center as you quickly push off right foot to return to start.
  • Do 16 reps, alternating sides.

4. Roll Up:

How to do it:

  • Lie on your back with your legs straight on the ground.
  • Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Your torso should be in contact with the mat. This is your starting position.
  • Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes.
  • Inhale, reversing the movement and exhale half way through the movement to return to your starting position.

5. Bicycle Exercise:

Even if you do not have a bicycle, you can still do this exercise.

How to do it:

  • 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. Alternate bending the knees as if you are using a bicycle.

6. V-Sits:

How to do it:

  • Sit with your feet lifted off the ground and your knees bent into your chest. Place your hands on the floor just behind your bottom. Engage your core by pulling your belly button into your spine. This is your starting position.
  • With control, lean your upper body right back and at the same time extend both legs straight out.
  • Return to the start position. That’s one repetition. Aim for up to 3 sets of 10 reps.
  • Keep your abs engaged during the movement. If this move is too challenging, instead of extending your legs, keep your knees bent as you lower and raise your upper body.

7. Side Plank:

Side plank exercise targets and works the belly fat This exercise strengthens and tones obliques, abs as well as the lower back muscles that support your spine. Side plank improves your core strength. That means you’ll have a better stable back that is less prone to lower back injuries.

How to do it:

  • Lie down on your right side with your legs straight out. Prop your upper body up on your right elbow and forearm.
  • Contract your abs to raise your hips off the floor until your body forms a straight line from your ankles to the shoulders. Hold this position for the prescribed amount of time. Then switch and repeat on your left side.

8. Full Plank Twist:

How to do it:

  • Start in the plank position with your feet together and your weight shifted back. This is your starting position.
  • Slightly bend your elbows and bend your right knee, bringing it across in the direction of your left elbow. Your hips should turn with you.
  • Return your right leg to the plank position and repeat with your left leg.
  • That’s one repetition. Aim for up to 3 sets of 10 reps.

9. Russian-twist:

How to do it:

  • Sit with your knees bent and lean back your torso about 45°; you should feel your core become engaged. Make sure your back is flat, straighten your spine and extend your arms straight out in front of your chest. Balancing on your tailbone, slowly raise your feet off the floor. This is your starting position.
  • Slowly and with control, twist at your torso, rotating your shoulders as far to each side as you comfortably can.
  • Turning from one side to the next is one repetition.
  • Lean back further to make this exercise more challenging. You may to extend your legs out further to counterbalance your upper body.
  • To avoid back pain or injury keep your back straight, move with control and avoid over-rotating.

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