12/12/2016 16SimpleExercisesToReduceBellyFat

Dietingandexercisegohandinhand.Ifyouthoughtthatonlydietingwillburnyourbellyfat,youare
wrong.Ifyoureallywanttoloseweight,youneedtoincludeanhourofexerciseinyourdailyroutine
fortargetingandreducingbellyfat.Here,wehavecompiledalistof16exercisesthatcanhelpyou
reducebellyfatfasterthanyouthoughtitwouldtake:

[Read:DietPlanToReduceBellyFat]

BestExercisesToReduceBellyFat:

1.Crunches
2.TwistCrunches
3.SideCrunch
4.ReverseCrunches
5.VerticalLegCrunch
6.BicycleExercise
7.LungeTwist
8.RollingPlankExercise
9.TheStomachVacuum
10.CaptainsChair
11.BendingSideToSide
12.Walking
13.Running
14.Jogging
15.Cycling
16.Swimming
17.ExpertTips

1.Crunches:

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12/12/2016 16SimpleExercisesToReduceBellyFat

1. FlatStomachDiet 6. HerbalWeightLoss

2. LoseBellyFatNaturally 7. TopWeightLossPills

3. FlatStomachExercises 8. BestFatBurningExercises

4. BellyFatBurners 9. FatBurningFoods

5. QuickFatBurner 10. BurnFatNaturally

Nothingburnsbellyfatfasterthancrunches,whichoccupythenumberonepositioninfatburning
exercises.Now,itstimethatyoustartperformingthisexercise.

Image:Shutterstock

HowToDo

1.Liedownflatonamatwithyourkneesbentandfeetontheground.Alternatively,youcanalso
liftyourlegsoffthefloorata90degreeangle.(Seepicture).
2.Liftyourhandsandplacethembehindyourhead,orkeepthemcrossedonyourchest.
3.Inhaledeeply,andasyouliftyouruppertorsooffthefloor,exhale.
4.Inhaleagainasyougetbackdown,andexhaleasyoucomeup.
5.Dothisfor10timesasabeginner.
6.Repeatanothertwotothreesets.
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12/12/2016 16SimpleExercisesToReduceBellyFat

Variations

Dumbbellcrossoverpunch,shoulderpressandsidecrunch,butterflycrunch.

Precautions

Whileperformingcrunches,insteadofenteringthefullsitupposition,justraiseyourbackafew
inchesfromtheground.Thisensuresyoudonthurtyourback.

Also,dontjerkyourheadforwardwhiledoingcrunches.Thiswillputpressureonyourneckand
resultinpain.Justholdyourhandsaboveyourheadandperformtheexercise.

[Read:FoodsThatBurnBellyFat]

Tip:Asyouliftyourtorso,donotsitupstraight.Yourbackshouldmakeanangleof3040degrees
withtheground.Onlythenyouwillfeelpressureonyourabdominalmuscles.

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2.TwistCrunches:

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12/12/2016 16SimpleExercisesToReduceBellyFat

Image:shutterstock

Onceyougetusedtotheregularcrunches,modifythebasiccrunchtogetanevenmoreeffective
tummyexercise.

HowToDo

1.Liedownonthefloorwithyourhandsbehindyourhead.
2.Bendyourkneesasyouwoulddoincrunches,keepingyourfeetonthefloor.
3.Youhavetoliftyouruppertorsowhileperformingcrunches.But,intwistcrunches,youhaveto
liftjustyourrightshouldertowardstheleft,keepingtheleftsideofyourtorsoontheground.
4.Againalternately,liftyourleftshouldertowardstheright,keepingtherightsideofyourtorsoon
theground.
5.Repeat10times.

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3.SideCrunch:

Image:shutterstock

HowToDo

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Thisissameasthetwistcrunchexercise.Theonlydifferenceisthatyouneedtotiltyourlegstothe
samesidesimultaneouslywithyourshoulders.Thesidecrunchfocusesonthemusclesonyour
sides.

Precautions

Makesureyoukeepyourmovementssteadyandslow.Themidsection,beingacomplexarea,could
hurtifyouperformthetwistsinahurriedfashion.

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4.ReverseCrunches:

Nowitstimetodoreversecrunches.Thisisanothergoodexercisetoreducebellyfat.

Image:Shutterstock

HowToDo

Thisissimilartothetwistcrunchexercise.Theonlythingthatyouneedtodoistiltyourlegsbehind
simultaneouslywithyourshoulders.Thesidecrunchfocusesonthemusclesonyoursides.

Precautions

Keepyourbackstraightwhileperformingtheexercise,asarchingitcanresultinpain,andinsome
cases,eveninjury.

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12/12/2016 16SimpleExercisesToReduceBellyFat

[Read:YogaAsanasToReduceBellyFat]

5 Exercises To Reduce Belly Fat

5.VerticalLegCrunch:

Image:shutterstock

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HowToDo

1.Lieflatonthefloor,oronthemat,withyourlegsextendedupwards(towardstheceiling)and
onekneecrossedovertheother.
2.Nowthatyouhavepositionedyourbodyperfectly,dothesameasyouwouldhavedoneinthe
caseofcrunches.Thatis,breatheinandliftyourupperbodyfromthefloortowardsthepelvis.
3.Breatheoutslowly.Asyoubringyourselfdown,breatheinagain,andexhaleasyougoup.
4.Do12to15repsanduptothreesets.

Precautions

Startbydoingonlyafewrepetitionsofthisexercise,asitcanmakeyoufeelsoreifyouoverdoit
initially.

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6.BicycleExercise:

No,youdontneedabicycleforthis.Thinkinghowyoucandothis?Welltellyou.

Image:Shutterstock

HowToDo

1.Lieonthefloorandkeepyourhandseitherbyyoursidesorbehindyourheadasyoudoin
crunches.
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12/12/2016 16SimpleExercisesToReduceBellyFat

2.Liftbothyourlegsoffthegroundandbendthemattheknees.
3.Bringyourrightkneeclosetoyourchest,keepingyourleftlegaway.
4.Nowtakeyourrightlegawayandbringyourleftlegclosetoyourchest.
5.Keepdoingthisasifyouarepaddlingabicycle.

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7.LungeTwist:

Thisisaworkoutforbeginnerswhowanttoreducebellyfatquickly.

Image:shutterstock

HowToDo

1.Standwithyourlegshipwidthapart.Keepyourkneesslightlybent.
2.Liftbothyourhandsinfrontofyou,aligningthemwithyourshouldersandkeepingthemparallel
totheground.
3.Lungeforwardasshowninthepicture.Takeabigstepforwardwithyourrightleg,andsitdown
asifonachairsothatyourkneesmakea90degreeanglewiththefloor.Theleftlegshouldbe
positionedbackwards,supportedbythetoes.

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4.Thespineshouldbekeptstraight.Dontbendyourspineforward.
5.Twistyourtorso(justthetorso,andnotthelegs)totherightandthentotheleft.
6.Repeat15times.

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8.RollingPlankExercise:

Image:Shutterstock

Therollingplanktrainsthemusclesaroundyourabdomen,hip,andlowerback.

HowToDo

1.Positionyourselfonthefloorwithyourkneesandelbowsrestingontheground.
2.Keepyourneckalignedwithyourspine.Lookforward.
3.Liftthekneesupandsupportyourlegsonthetoes.
4.Contractyourkneesandkeepbreathingnormally.
5.Thisistheplankpose.Stayinthisposturefor30seconds.

Now,startmovingtoandfroforthenext30seconds.Thisistherollingplankexercise.

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12/12/2016 16SimpleExercisesToReduceBellyFat

1.Liedownonthefloorsideways.
2.Supportyourselfonyourrightelbowandrightleg.Yourelbowshouldbeperpendiculartothe
shoulder,andtheleftlegshouldbeabovetherightleg,keepingthemtogether.
3.Keepyourkneesstraight.Yourhipsshouldnotbetouchingtheground.
4.Holdthispositionfor30seconds.Onceyougetcomfortable,youmayholdthisforonetotwo
minutes.
5.Repeatontheothersidetoo.

Whileyouareinthisposition,youmayalsoliftthelegonthetopandbringitdownagain.Thismakes
theexercisemoreeffectiveitworksnotonlyyourabs,butalsoyourthighsandhips.

Variations

Kneeplank,rockingplank,reverseplank.

Precautions

Plankisastrenuousexercise,andyoumightfeellikeholdingyourbreathwhileperformingit.But
dontdothat,asyoumightsufferfromnauseaordizziness.

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9.TheStomachVacuum:

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12/12/2016 16SimpleExercisesToReduceBellyFat

Image:Shutterstock

Stomachvacuumexercisesarelowimpactexercisesthatplacegreateremphasisonbreathing
insteadofincreasingyourheartrate.

HowToDo

a.Thisissimilartowhatwecallthecatstretchpose.Thisisalsoknownasthefourpoint,transverse
abdominalstomachvacuum.Followthestepsmentionedbelowtodothisexerciseforreducingbelly
fat:

1.Godowntothegroundonallfours,supportingyourbodyonyourhandsandknees.
2.Inhaledeeplyandloosenyourabdomen.
3.Asyouexhale,tightentheabdomenmuscles.
4.Holdthispositionfor1530seconds.
5.Repeattheprocess.

[Read:SimpleWaysToReduceStretchMarks]

b.Anothertypeofstomachvacuumexerciseiselevators.Hereshowtodoit:

1.Sitonachair.Imagineyourbellytobeanelevatorthatsmovingup.
2.Nowinhaledeeplyusingonlyyournoseandthinkthatitsthefirstfloor.
3.Breatheoutusingyourmouthandsimultaneouslypushyourbellytowardsyourspine,imagining
thatyouaregoinguptothefifthfloor.
4.Breatheoutfastfivemoretimes,squeezingyourabseverytimeyouexhale.
5.Repeatthesamefivemoretimes.

c.Youcantrystandingpelvictilts.Thisisanotherformofstomachvacuumexercise.

1.Standwithyourlegshipwidthapartandbendyourkneesslightly.
2.Inhaledeeplythroughyournoseandpushyourbellyinwardstowardsyourspine,andatthe
sametime,rollyourhipsoutinthefront.
3.Dofivetosixsets.

Variations

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Seatedstomachvacuum,functionalstomachvacuum.

Precautions

Ifyouaresufferingfromanyheartorlungailment,itisbesttoavoidperformingthisexercise.

Thisexercisemustbeperformedonlyonanemptystomach,asdoingotherwisemightleadto
indigestion.

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10.CaptainsChair:

Image:Shutterstock

Allyouneedtodothisexerciseisachair.

HowToDo

1.Sitonthechairwithyourspinestraightandshouldersrelaxed.

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2.Keepbothhandsbesideyouwithyourpalmsbythesideofyourhips,facingdownward.
3.Inhaledeeply.
4.Asyouexhale,bringbothyourlegsupwardssuchthatyourkneesareclosetoyourchest.Hold
forfiveseconds.Dontbendforwardandarchyourback.
5.Bringdownyourlegsslowlyandrepeat.

Variations

Hangingkneeraises,lyinglegraise.

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11.BendingSideToSide:

Thisisyetanotherperfectexerciseforreducingbellyfat.

Image:Shutterstock

HowToDo

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