9 Simple & Effective Exercises To Reduce Abdominal Fat Quickly

If you want to burn Abdominal fat, there is no better way to go about this than by simple, hard work in the form of good, old-fashioned exercise. Belly fat is a more colloquial name for what is really abdominal obesity, or in a more clinical sense, central obesity. When your body accumulates a certain amount of belly fat, the resulting effect is seen in a swelling waist size, and consequently, the need to buy larger-size pants.

Since there is also a proven connection between the accumulation of belly fat and the morbidity involved with cardiovascular disease, you should really do everything in your power to burn off your central obesity before it becomes too much of an irreversible problem.

Here are the 9 exercises targeted to burn off your Abdominal fat.

Effective Exercises To Reduce Abdominal Fat:

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.

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 90-degree angle. (See picture).
  • Lift your hands and place them behind your head, or keep them crossed on your chest.
  • Inhale deeply, and as you lift your upper torso off the floor, exhale.
  • Inhale again as you get back down, and exhale as you come up.
  • Do this for 10 times as a beginner.
  • Repeat another two to three sets.

2. Reverse Crunches:

This is another exercise that will help you to easily get rid of stomach fat.

How To Do:

  • Lie with your back on a mat. Raise your knees with the feet planted on the ground.
  • Keep both the hands on either side of your body.
  • Push your feet in such a way that your thighs are perpendicular to the ground and your feet are off the ground.
  • Now lift your back such that your knees bend towards your chest.
  • Inhale when you plant your feet on the ground and exhale when you lift your back and move your knees towards the chest.
  • Repeat this for 10 times and for two more sets.

3. Twist Crunches:

This exercise routine is very similar to crunch exercise and here you will have to rotate your shoulder in the direction of the other shoulder.

How To Do:

  • Lie down on the mat with your hands behind your head.
  • Bend your knees and make sure that the feet do not touch the ground.
  • Now move your upper body towards your knees like the crunch exercise. But, here you will have to make sure that you twist your right shoulder towards your left and the left torso must be on the ground.
  • Repeat the same way on the other side. Here, you lift your left shoulder towards the right with the right torso resting on the ground.
  • Repeat the same procedure for 10 to 12 times.

4. Vertical Leg Crunch:

How To Do:

  • Lie with your back on the mat or the floor. Extend both your legs towards the ceiling and make sure that you cross one knee over the other.
  • Now repeat the same what you have done in the crunch exercise.
  • Breathe in when you lift and cross the knees and breathe out when you move your upper body towards your knees.
  • Repeat this vertical crunch exercise for 10 to 15 times for three consecutive sets.

5. Side Crunch:

How To Do:

  • This is same as the twist crunch exercise.
  • The 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.

6. Bicycle Exercise:

No, you don’t need a bicycle for this. Thinking how you can do this? We’ll tell you.

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.

7. The Stomach Vacuum:

Stomach vacuum exercises are low-impact exercises that place greater emphasis on breathing instead of increasing your heart rate.

How To Do:

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.
  • Repeat the process.

8. Rolling Plank Exercise:

The rolling plank exercise is another popular exercise that will work great on your lower back, hip and abdomen areas.

How To Do:

  • Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.
  • You need to look forward so that your neck is aligned with your spine.
  • Now lift the knees up so that you support your legs now on your toes.
  • Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe normally during this routine.
  • Now move to and fro for the next half a minute to constitute a rolling plank exercise.

9. Side To Side Bending:

Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape.

How To Do:

  • Stand in an erect position with your feet together. Lift both your hands and stretch it above your head and make sure that they are clasped together.
  • Now bend your body to your left side as much as possible until you feel a strain on your right side.
  • Hold in this position for 15 seconds.
  • Now come back to the same standing position.
  • Now repeat the same on the right side. Now hold this position for about 15 seconds.
  • Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.

Leave a Reply

Your email address will not be published. Required fields are marked *