Are you having a hard time trying to fit into the dress you bought last year? Is belly fat giving you trouble sleeping? If the answer is yes, then you may want to implement some changes in your lifestyle to address it.
Belly fat can result in negative effects on 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 on your health.
There are some great fat burning ab-exercises. These simple exercises you can do at home and reduce your belly fat naturally.
Crunches
How To Do?
Cross-Body Crunch
The – exercise is a variation of the crunch that works both the upper and lower portion of the abs.
How To Do?
Keep your feet flat on the floor and place your hands loosely behind your head. This will be your starting position. Now curl up and bring your right elbow and shoulder across your while bringing your left knee in toward your left shoulder at the same time.
Reverse Crunches
The reverse crunch is a core exercise that targets the muscles of the lower abdomen.
How To Do?
Start lying down with your arms by your sides. Raise your legs so your thighs are perpendicular to the floor and your knees are bent at a 90° angle. Breathe out and contract your abs to bring your knees up towards your chest and raise your hips off the floor. Hold for a beat in this position, then slowly lower your legs back to the starting position.
Plank
A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy and weight loss.
How To Do?
Start on the floor on your hands and knees. Place your hands directly under your shoulders. Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs, quads, glutes, and hold. Hold this pose for at least 30 seconds. Do 3 sets of 30-60 seconds.
Walking
Brisk walking for 45 minutes mobilizes the body to dip into fat reserves and burn stored fat. It is especially good for burning internal belly fat, called visceral fat, that not only contributes to your waistline but also raises your risks for diabetes and heart disease.
How To Do?
Start with a warmup of 5 to 10 minutes at an easy pace, increasing the speed gradually. Pick up the pace until you are in the -burning zone of a heart rate of 60 to 70 percent of your maximum. Continue to in the -burning zone for 30 to 50 minutes or more.
Also Read: How Walking Can Help You Lose Weight
The Stomach Vacuum
Stomach vacuuming can absolutely tone your stomach because it targets your transverse abdominis, a muscle deep inside your abdominal wall that can be hard to engage with typical core exercises The best time to do is only empty to almost empty stomach after sleeping six to eight hours or however long you sleep.
How to Do?
Take one to three deep breaths. Blow all the air out your lungs until you feel your stomach feels tight around your belly button. Now suck in your stomach as hard as you can. Hold the intense contraction for as long as you can.
Bicycle Crunch Exercise
The crunch tops the list of best ab for activating the rectus abdominis and the obliques.
How to Do?
Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.
Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep. Do three sets of 20 reps.
Source: Weight Loss - nubellocare.com
