1. 16 Simple Exercises To Reduce Belly Fat
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.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
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.
Dumbbell crossover punch, shoulder press and side crunch, butterfly crunch.
While performing crunches, instead of entering the full sit-up position, just raise your back a few inches from the ground. This ensures you don’t hurt your back.
Also, don’t jerk your head forward while doing crunches. This will put pressure on your neck and result in pain. Just hold your hands above your head and perform the exercise.
Tip: As you lift your torso, do not sit up straight. Your back should make an angle of 30-40 degrees with the ground. Only then you will feel pressure on your abdominal muscles.
2. Twist Crunches:
Once you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise.
How To Do
- Lie down on the floor with your hands behind your head.
- Bend your knees as you would do in crunches, keeping your feet on the floor.
- You have to lift your upper torso while performing crunches. But, in twist crunches, you have to lift just your right shoulder towards the left, keeping the left side of your torso on the ground.
- Again alternately, lift your left shoulder towards the right, keeping the right side of your torso on the ground.
- Repeat 10 times.
2. 10 Simple Exercises to Reduce Belly Fat at Home
Are you having a hard time trying to fit into the dress you bought last year? Is stomach fat giving you trouble sleeping? If the answer is yes, then you may want to implement some changes in your lifestyle to address it. Stomach fat can result in negative effects to your health if it is not addressed at the right time. For sure, belly fat does not look good on you aesthetically. But the more important reason for you to address it is its long-term effect to your health. You should also want to read this article on why you may not be losing belly fat.
Arguably the best way to lose stomach fat is exercising. If you are really serious about losing weight, 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 10 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 a beginner, start doing crunches 10 times per set. Each day, you must accomplish two to three sets of crunches. Check out the video above for a detailed guide on how to do crunches.
2. 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. Check out the video above for more details on how to do twist crunches.
3. Top Ab Exercises for Women at Home
There is no doubt that all women want flat abs. But most of them have no time or energy to do ab workouts for women. In many cases, they do not start training their midsection because they think they should go to a gym or buy an ab machine. And at the end, they do nothing for their shape.
If you want to have a beautiful and strong core, you can do a lot for it at home. You do not need any machines or go to a gym. You do not even have to spend a lot of time and energy with your training.
There are many abdominal exercises for women that are not so hard but very effective. The video below contains some really great bodyweight workouts you can do at home.
More stomach exercises for women
If you do this female abs workout, you can train your entire core efficiently. You do not have to spend so much time on it, and as you see, you do not need any equipment either.
Planks are great to train your whole midsection efficiently. It is necessary to keep the plank position as long as you can. If you have not done this exercise for abs for female at home, try to do it at least 60 seconds. If you do not feel your muscles are working, you probably do this workout poorly, or you have a solid core.
Once you are familiar with plank, you can start doing it with leg raising. This will work your abs even better and at the same time trains your hamstrings. You can combine these two exercises if you want.
The third abs workout is a really complex one that trains not only your abs but also your hamstrings, shoulders, arms, lower back, hips and your chest. Keeping your stability is essential.
Reverse crunch is an excellent alternative for the traditional crunches. Many people do not like doing crunches because they feel pain in their lower back or neck. Reverse crunch is an easy way to work your upper and lower abs. Try to push yourself as high as possible and squeeze your muscles.
4. Fat Burning Workouts for Women – Best Ways To Get That Flat Tummy
Staying in shape and looking smart go hand in hand with hard work. Especially when you have a body that loves to give home to those sticky fats. It takes a few munches out of the line to gain weight but losing those few pounds could stretch over the months. The tedious task of burning that stubborn fat is best done by setting a workout routine. But the thing to keep in mind in here is to stay consistent with the workout; either you spare five minutes for it or an hour, keep it on daily basis. Be it a morning walk or a night stroll, biking or swimming, gym workout or a few crunches in your living room, consistency is the key.
When we talk about weight gain and fats, we come across the fact that women all around the world have a higher tendency to gain weight compared to men, owing to the factors of childbirth and excessive hormonal changes in their bodies. Once the fat accumulates, it becomes hard to lose and the worry starts.
The first thing a woman should know is to love her body no matter how fat she is, hating yourself is not the solution. Obesity and excessive weight invite a number of diseases and malfunctions in the body, as it affects the efficiency of the organs; diabetes and hypertension are top of them. A healthy body is much more important than a beautiful body and luckily it is no more a dream now.
Fat burning workouts for women at home
Mentioned below are five simple, yet promising fat burning exercises for women that would give your metabolism a boost, are easy to practice and could be done at home without any instructor. If you keep following these five basic exercises with consistency and diet control, you can lose weight fast and get fit in even lesser time. All these cardio workouts could be done at home easily as they do not require any equipment. You could practice them during cooking or laundry washing as well. All you need is the motivation to stay in shape.
Skip off that stubborn fat with rope:
Rope skipping is known to be one of the oldest forms of cardio that boosts metabolism and increases blood flow, helping you burn calories and lose pounds. Make sure to stay light on your feet and stretch your arms, working through your wrists while jumping and inhaling. Exhale on the way down to the ground and repeat the whole thing again and keep increasing the count every day a little.
- Crunch away the saggy belly:
- Women with heavy fat on their tummies feel the crunches to be the easiest workout, probably because you get to lay down in this workout, who knows. Lie down on your back, stretch your legs to their full, tuck your tummy in as much as you can, put your both hands under your head, head facing the sky. Now lift your neck and put full pressure on the tummy while you do so. This will help squeeze your upper tummy. Make several repetitions.
Read More …. alivebynature.com
5. 5 Stomach Exercises You Can Do at Home for a Flat Tummy
Are you finding it difficult to fit into your favourite black dress? Do you get stressed looking at your belly fat in the mirror while getting ready every morning? If yes, now is the time to do something about it seriously and start working on a healthier and fitter you.
Belly fat not only looks bad, but it is also a storehouse of many internal problems such as diabetes, heart diseases and more. Belly fat or visceral fat is fat that accumulates between your organs like stomach and intestines. This produces toxins that affect the functioning of your organs and puts you at a high risk of diseases like Type 2 Diabetes. If you are trying to lose the flab around your waist you have to start by eating a fibre-rich diet. Make sure you restrict sugar intake, this includes sugar in colas and cold-coffees too. Steer clear of processed foodsas these may already be loaded with trans-fats.
In addition to conscious eating, you need to do have an active lifestyle. Take out 30 minutes from your busy schedule every day to walk, play a sport, swim or indulge in any activity that makes you move around. Burning calories is key to reducing abdominal fat. Finally, to convert the flab into fab, you need to target this specific area to get rid of the fat and tone the muscles. Here are a few stomach exercises that may help you to be fit as suggested by CrossFit Trainer, Vinata Shetty.
One of the best exercises that you can do for your core is a plank. It helps to improve your posture by building isometric strength. According to Vinata Shetty, planks tone and strengthen the muscles of the abdominal region and support the spine.
Go down on the floor in the press up position. Put the weight on the forearms while bending your elbows. Form a straight line through your body from shoulders to ankle, suck your belly button into the spine and hold on the position for some time and relax. In the beginning you may be able to hold the pose only for 8-10 seconds. Don’t worry, this will increase as you keep doing this. Repeat the same five-six times.
2. Side Plank
It helps to maintain proper posture and reduce stress on the spine and hence helps to prevent back issues. Strengthens the abdominal and the back muscles and can be practiced anytime but being consistent is the key here.
Extend your legs and lie on your right side such that your feet and hips rest on the floor on top of each other. Place your right elbow under your shoulder, while contracting your core muscles lift your hips and knees off the floor. Hold on to the position for few seconds and come back to the normal position. Repeat the same on the other side.