Introduction
It is the most stubborn and fickle type of fat that poses a challenge no joke when it comes to removing it. Not only does it change one’s appearance, but it can also lead to such diseases as heart disease and diabetes. Of course, diet is one of the main factors to battle abdominal fat, yet, physical activity should not be underestimated. Here you will be able to read seven practical workouts that could easily reduce your Figure 2 inches.
1. Crunches
Among those crunches are topping our list, and they are best for getting those sexy abs you have been dreaming of, you know, the rectus abdominis.
How to Perform Crunches
- Lie Down: It is done by initially falling to the surface where one is required to lie with their back down the floor and the knees flexed with the soles of the feet touching the ground surface.
- Hands Behind Head: It involves standing with your feet shoulder-width apart and your arms up, placed behind your head with your elbows out.
- Lift Upper Body: Bring your upper part of the body closer to the knees, and breathe out when you have bent your body.
- Lower Back Down: Exhale when lowering your upper body to the starting position gradually.
Tips for Effective Crunches
- Make sure you are pulling yourself up by engaging your stomach muscles and not your neck.
- To get the most results and the least risk of consequences hazardous to the musculoskeletal system, perform the exercise slowly and with control.
2. Plank
It is an effective abdominal and back exercise that calls for the muscles in the belly, the back as well as the shoulders.
How to Perform Plank
- Start on All Fours: Start in the press-up position, with your wrists right beneath your shoulders.
- Extend Legs: Standing with your feet hip-width apart, raise your legs from behind until you are standing on your toes.
- Hold Position: Sitting tall with your spine in line, engage abdominal muscles from the top of your head to the tips of your toes.
- Hold for Time: When performing a plank, try to maintain that position for as long as possible, even though it is fine to begin with 20-30 seconds of plank time.
3. Bicycle Crunches
Bicycle crunches also work very well in engaging the oblique muscles for a reduction in love handles and toning of the waist.
How to Perform Bicycle Crunches
- Lie Down: Lay on your back and grab your heads off both legs as shown below.
- Elbow to Knee: Swing your right arm down across your body, with your right elbow touching your left knee while you knock your right leg back.
- Switch Sides: Switch sides in a pedaling motion while reaching with the left towards the right knee.
Tips for Effective Bicycle Crunches
- Do the exercise slowly, so that the muscles being targeted get a good workout.
- When lifting your body special emphasis should be made to use the abdominal muscles rather than the back of the neck.
4. Russian Twists
Twists are also splendid to work on obliques and help to build strength regarding rotation in the midsection.
Performing Russian Twists
- Sit on the Floor: Sit facing the chair, with your back straight, and legs flexed rest your feet on the ground.
- Lean Back: Now the person should relax a little all across his, or her back.
- Twist Torso: Clasp your hands and turn your right side down touching the floor beside your hips and immediately turn to the left side touching the floor with your right side.
5. Leg Raises
Leg raises work the lower abs, which increases the muscularity of that part of the abdomen.
How to Perform Leg Raises
- Lie Flat: Lay faced up on the floor or a mat with your legs straight and your hands palm-down next to your sides.
- Lift Legs: To maintain stiffness in your legs, flex your knees and bring them up to the level of your hips or perpendicular to the body.
- Lower Slowly: Gradually bring your legs down a little distance away from the floor without placing them on the floor.
How to Do Leg Raises Properly
- Ensure that your stomach muscles are as compact as possible all through the pulling of the exercise.
- To avoid excessive pressure on the lower back, make sure that you push the lower back onto the floor.
6. Mountain Climbers
Mountain climbers are a full-body exercise that will increase the heart rate and in the meantime will be also exercising the Abs muscles.
How to Perform Mountain Climbers
- Start in Plank: Stand on your fours with your wrists right beneath your shoulder joints.
- Knee to Chest: Tuck your right knee up to your chest, now, assume the same to your left knee.
- Alternate Quickly: Go back and forth with the leg movements in a running manner.
7. Burpees
Burpees are a power move involving some strength and cardio features, the best exercise to try if you are hoping to burn your belly fat.
How to Perform Burpees
- Stand Tall: Allow your body to begin in a position with at least one foot on the ground.
- Squat Down: Kneel and put your hands on the ground.
- Jump Back: Slide your feet back into a plank position.
- Push-Up: Do a standard pushing-up movement then follow it with a jump to place your feet back on the ground beside your hands.
- Jump Up: Bend the knees and then forcefully push up with your legs, extending your arms above the head.
FAQs
How long is it going to take before I see my tummy melting away?
Getting rid of belly fat is not definite, depending on the above factors including the diet, intensity of the exercises, and the metabolism of the individual.
I do ask, is there a particular diet that I am required to take during these exercises?
A proper diet that would include proteins, good fats, and complex carbohydrates that would support your exercise routine would have extra benefits for your exercises to reduce belly fat.
Does cardio help lose belly fat?
However, these exercises are useful; the addition of cardio into workouts could still enhance the burning of fats and the endurance of the cardiovascular system.
Conclusion
Adding these seven exercises into your fitness environment can assist you in attempting to cut the unwanted fat on your belly and at the same time enhance your fitness level. It is recommended that these exercises are done time and again and accompanied by a proper meal plan for the best results. Do not forget that it is critical to be patient when it comes to reducing belly fat because it is a slow process, but results will be seen in the long run.