TOP 10 EXERCISES TO REDUCE BELLY FAT

Inspirations

Have you ever thought of having good physique or well-toned abs like Hrithik Roshan, Sylvester Stallone or Arnold Schwarzenegger? There are many people out there, who just wish to have it but have you heard of someone having it just by dreaming about it and by the time he wakes up in the morning, sees that transformation. Then sorry to disappoint you guys, this might happen in some super hero movies but not in real life. You need to push yourself consistently to see that result. If you want to stand out in the crowd, you need to put regular efforts, balanced diet and most importantly a disciplined lifestyle. Its you, who needs to raise that bar and push yourself little extra. It’s not about who’s your competition, it’s always you v/s you. You got to be the one, waking up everyday morning, put that hard work to gain that success. Respect will be given, when you earn it and you got to earn it every single day.

1. CRUNCHES

Basic crunches for a flat stomach

HOW TO DO

· Lie down flat on a mat with your knees bent and feet on the ground.

· Take your hands and place them behind your head.

· Inhale deeply and as you lift your upper torso off the floor, then exhale.

2. PLANK

Plank position

HOW TO DO

· Place forearms on the floor with elbows aligned below shoulders and

· Keep your arms parallel to your body at about shoulder width.

· Hold this position for at least 30secs and keep increasing the time based on your progress

3. BICYCLE CRUNCH

One of the best exercises to get a flat stomach

HOW TO DO

• Lie down on a mat, flex your knees, and lift your feet off the floor.
• Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor.
• Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
• Curl back down and bring your left leg back to the flexed position.

4. MOUNTAIN CLIMBERS

This is a good cardio activity as well

HOW TO DO

1) Start in a traditional push-up position with hands shoulder-width apart and legs fully extended. Be sure to keep your weight on your toes.

2) Bring your right foot forward by bending the right knee and putting the weight on the ball of your left foot. Switch legs, bringing the left knee forward while moving the right leg back.

5. BIRD DOG CRUNCHES

HOW TO DO

1) Kneel down on the floor. Contract your ab muscles to start. Slowly bring your left knee and right elbow together under your torso.

2) Keeping your torso stable, straighten your right arm and left leg. That’s one rep. Alternate sides and do 10 reps per side

6. Vertical Crunches

Vertical Crunches

HOW TO DO

1) Lie-down flat on the mat with your legs extended.

2) breathe in and lift your body to touch your feet.

3) Then breathe out slowly as you bring yourself down

7. SCISSOR KICKS

This easy and fun to do

HOW TO DO

1. Lie down on a mat. Place your palms under your hips.
2. Lift your head, upper back, and legs off the floor. This is the starting position.
3. Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
4. Do this 12 times to complete one set. Do 3 sets of 12 reps.

8. HEEL TOUCH

Heel touch — very effective

HOW TO DO

1. Lie down on a mat. Kee your legs flexed; feet wider than shoulder-width apart. Keep your hands by your side, chin up and shoulders relaxed.
2. Bend sideways and try to touch your right heel with your right hand.
3. Bend toward the other side and try to touch your left heel with your left hand.
4. Do 20 of these to finish one set. Do 3 sets of 20 reps.

9. BURPEES

this will increase your strength and makes you drain out lot of fats

HOW TO DO

1. Stand straight with your feet shoulder-width apart.
2. Bend your knees and place your hands on the floor.
3. Jump and push both your legs back and get into a plank or push-up position.
4. Hop and get back to the initial position.
5. Jump vertically and extend your hands above your head.
6. Land softly on the floor.

10. CARDIOVASCULAR EXERCISES

1. Go for running, walking or jogging, which should increase your heartbeat

2. You can also try riding a bicycle or a swimming session.

3. Aim for 40 minutes per session because glycogen is used up to do the work during the first 20 minutes. Once that is consumed, the body tries to use the body fat including the fat in your belly, to do the work.

Note: Doing the above exercises alone is not sufficient to lose belly fat. If you really want to flaunt a well-toned belly, you have to practice having a balanced diet with all the good fats rather than starving yourself. You should also be consistent at exercise five times a week.