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

4.  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.

5.  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.

6. Mountain Climbers

Mountain Climbers will be the most fruitful exercise in this list and easily the most tiring. Meaning, you get to burn the most calories with this one, which will be a key component in shedding that stubborn belly fat. But don’t think, you can get away with this one workout. You need variations to get the most out of your muscles and varying muscle groups.

How to do it.

a. Stand on your hands, with you facing the ground.

b. Keep your legs and back straight.

c. Start running while keeping the position.

d. Do this for 15 seconds each set

e. Do 4-5 sets.

7. V Sit

The title is self-explanatory. Hold out your limbs outwards so your posture resembles the Alphabet. It targets your obliques and the midsection of your core. It’s a great static hold move you can do wherever, whenever and this too is a great exercise to burn belly fat quickly and easily.

How to do it.

a. Make sure only your hips are in contact with the ground(I would recommend a regular gym mat for the added comfort) and put your hands over your head straight and do the same with your legs and keep them elevated from the ground so your limbs’ positioning makes your whole posture resemble the letter ‘V’.

b. Hold the position and repeat.

c. If you want to turn it up a notch, just try resembling your posture to the letter ‘L’, so like an L-Sit. For this, just try standing on your two hands while keeping both your legs elevated from the ground and at 90 degrees from the belly. This intense version of the static hold is sure to give your abs a run for its money.

d. Do 10 seconds each rep if you’re a beginner or 20 if you’re an intermediate level.

e. Do 4-8 sets.

One very important factor is that before any workout you should take a 10/15 brisk walk or jog 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.

Bonus Exercise:

1. Iron Butterflies

‘Iron Butterfly’ is a compound exercise and a total abdominal annihilator. It engages both your upper abs and your lower abs at the same time to increase the efficiency of the move.

How to do it.

a. Spread out your hands outward and keep your legs straight and keep them suspended half a foot above the floor while sitting on your hips (the only part of the body that will come in contact with the mat for the exercise).

b. Tighten your abdominal muscle and crunch up.

c. Contract your lower belly simultaneously with the ab crunching and pull in the legs.

d. Repeat for 20 seconds straight and pause

e. Do 4-8 sets, depending on your level

2. The ‘Dying Roach’

I promise the names to get better down the list. This is a heavily underrated core workout to get that belly to bulge out, but take caution, this one will leave your belly sore. The dying roach has been on the top of my ‘easy exercises to lose belly fat quickly at home’ list.

How to do it.

a. Hold the back of your head with your hands as you lie down on the mat or the ground.

b. Curl your legs up while remaining in the semi-crunching position.

c. Now use your core entirely to rotate clockwise while maintaining the aforementioned forms.

d. Do 15 seconds if you’re a beginner or 25 if you are around the intermediate level

e. Do 4-7 sets.

f. Repeat, but on the other side(anti-clockwise)

3. Hip Raises

It’s a core move that is completely dedicated to the reinforcement of the upper abdominal muscle. And it’s as easy as raising your hip, but don’t let that write this off your list. Try it out and see for yourself.

How to do it.

a. Lie down.

b. Place your palms on the ground, next to your hip to solidify and support the pivotal-hold for the workout.

c.
Raise your lower body, while using your head and upper-torso as the pivot.

d.
Very slowly bring the suspended lower body down, and stopping the declining motion at 45 degrees.

e.
Don’t let the suspended legs to touch the ground.

f.
Raise it back up again and repeat.

4. Side Plank Twists

This is a great prison workout. But you don’t have to be an inmate to do it. Side Plank Twist obliterates fat and tones down your side abs, aka obliques. It’s also a compound exercise, that enhances your shoulders as well, as the deltoids are the primary support to achieve the correct posture.

How to do it.

a. Form the side plank position, using either side for support.

b. Keep your legs over the other.

c.
The entire body has to be completely straight.

d.
Pull your bottom knee to your opposite elbow

e.
Switch sides

f.
Repeat

g. Each Rep should be around 10-12

h.
Vary it over 4-5 sets.

5. Roman Twists

Roman Twists are the advanced modified version of the ‘V-Sit’. It has more mechanics. Hence, more calories burnt and more toning is done, except, it’s not just for your mid-section only, but torches the entire core.

How to do it.

a. Attain the V-Sit position

b. Hold one fist with the other.

c.
Keep your legs elevated, just like the former exercise.

d.
Now, twist your core to your right, while holding that position.

e.
Twist it back to your left.

f.
Repeat

g.
20-sec repetition

h.
Do 4-5 sets

6. Bicycles

This isn’t your average Bicycle Machine work out. This one comes without a piece of equipment and works with different muscle groups of the core. It also trains your glutes, quads, and hamstrings to some extent.

How to do it.

a. Lie-down.

b. Keep your legs straight and elevated from the ground.

c. Put your hands behind the back of your head and hold the position.

d. Try connecting your right elbow to your left knee, as you pull your left knee and right elbow towards your center,

e. using your core muscles only.

f. Do this for 20 seconds.

g. Put in 4-5 sets

7. Hanging Leg Raise

Leg raises are the staple of all easy belly fat exercises at home. Moving your legs around against gravity will always put a positive strain on your abdominal muscle. They also aid in developing strength and size on your back as well. You’ve come across this one while digging for ways to flatten thy belly. Don’t mix this up with dips. They look similar but they’re two very different moves with different mechanisms.

How to do it.

a. Use bars or anything to hang from.
b. Imitate your posture to resemble sitting on a chair.
c. Pull up your crouched legs towards your center as much as you can.
d. Do 15 reps.
e. Do 5 sets.

8. Leg lift toe touch

This is a dynamic move, designed to work your lower abs and your upper abs. It may sound super hard, but don’t let thoughts stop you from trying out something new and efficient and more importantly- Fun.

These are all super-efficient and also as easy belly exercises can be. It only gets harder from here on out, but for a short while. If you last throughout that short while or not is the test you will have to pass.

How to do it.

a. Lie-down
b. Lift your legs up
c. Put one hand over the other
d. Touch your toes
e. Try doing 10-15 repetitions
f. Do 4 sets
e. Repeat

So start slow and gradually start increasing your workout volume and dietary efficiency to your own pace. Good health helps to keep the mind fresh and a fresh mind help keep up day to day working progress.

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