How To Lose Belly Fat: 6 Easy Abdominal Exercises

lose belly fat

Belly fat sets you up for some serious health trouble. It is a predictor of heart disease, type 2 diabetes, insulin resistance, and many more. Getting rid of your belly bulge is the most important for a healthy life.

When you’re working out several times a week to get fit and lose belly fat, you want a routine that offers maximum results in the minimum amount of time. This article will explain the home workouts that can make the spare tire go away.

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1. Crunches

Crunches are a great exercise for building strong abdominal muscles. If you can perform it correctly and regularly crunches can help to improve your balance too. This home workout will help you lose fat naturally.

How to Do it.

a. Lie on your back with your knees bent and feet flat on the floor.

b.  Place your hands by your ears.

c.  Lift your head and curl your shoulders off the floor. To maintain correct posture keep the lower back on the floor and keep a space the size of your closed fist between your chest and chin.

d.  Remember, quality is more important than quantity. Aim to take at least 2 seconds to lift up and 2 seconds to return to the floor.

e.  Your target should be 20/25 reps.

2.  Reverse Crunch.

The reverse crunch is a basic core strengthening exercise that also improves stability throughout the lower back, hips and spine. This exercise strengthens your abdominal muscles while placing less strain on your back and neck than a regular crunch.

How to Do it.

a. Lie down on the floor with your legs fully extended and place your hands on the floor by your side with the palms on the floor.

b. Lift your legs up off the floor with knees bent. Your thighs should be perpendicular to the floor and feet to be together and parallel to the floor. This is the starting position.

c. Inhale and pull your legs towards your torso. Roll your pelvis backwards and raise your hips off the floor.

d. Exhale and lower your legs back to starting position.

e. Avoid doing the exercise too quickly. Don’t use momentum to bring your knees towards your chest. All movements have to be done with your hips and abs.

f. Your target should be 20/25 reps.

3.  Cross Over Crunch Left.

The cross over crunch is a beginner core exercise. The crossover crunch exercise targets the rectus abdominal, the external oblique and internal oblique, as well as the muscles in the lower back. This basic exercise not only is effective in strengthening these muscles but can also aid in the treatment and prevention of lower back pain.

How to Do it.

a. Lie on your back, with your right knee bent and your left foot resting on top of your right knee.

b. Place your hands loosely just behind your ears/head. This is the starting position.

c. With your lower back pressed to the floor, lift both shoulder and twist to the left bringing your right shoulder towards your left knee.

d. Slowly go back to the starting position.

e. Exhale as you lift up and inhale as you go back to starting position.

f.  Have the target of 20/25 reps.4.  Cross Over Crunch Right. This is the same exercise like cross over crunch left, just in opposite direction

5.  Vertical Leg Crunch  

The vertical leg crunch aims at improving the original crunch in order to focus on the strengthening and toning effects on the middle as well as side abdominal muscles. The vertical leg crunch is another effective move for the rectus abdominal, the external oblique and internal oblique. This workout does not require any external equipment and helps to reduce your belly fat.

How to Do it.

a. Lie on your back, placing your hands behind your head.

b. Extend the legs straight up in the air (perpendicular to the floor). This is the starting position.

c. Exhale and slowly contract your abdominals and lift your torso up towards your knees.

d.  Inhale and return to the starting position.

e. Have the target of 20/25 reps.

6.  Plank

The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture. Planks make your core pop, strengthen your lower back, and build your shoulders and destroy your belly fat.

How to Do it.

a.  Place your elbows on the floor, shoulder-width apart.

b.  Legs should be stretched out behind you.

c.  Only your elbows and toes should be in contact with the ground.

d.  Use your abdominal muscles to keep your shoulders, back, legs and ankles in a straight line.

e.  Hold this position for 1 minute.

One very important factor is that before any workout you should take a 10/15 brisk walk or jogging in the beginning. The targets are the suggestion for the beginner and a standard one. You should set or increase your own target regularly basing on your stamina and fitness.

This whole exercise package will take only 12/15 minutes time. Try to do it twice or thrice a day and get a 6 pack ab.

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