Sunday, February 10, 2019

16 Amazing Exercises For EFFORTLESSLY Killing Your Belly Fat !





Do you have extra fat on your belly? Are you tired doing dieting? 

Are you not sleeping better? So you came to the right place and 
here you find the solutions for burning your belly fat. If you are 
doing diet or you have diet plans for reducing belly fat then 
awesome but keep in mind that dieting is nothing without exercise. 
Because proper exercise helps you to lose your belly fat and make you fit.

So for this purpose here I’m going to share exercises that help you 

to lose fat as well as remaining fit.


1. Crunches


When we talk about the belly exercises to loss unwanted fat on belly the number one exercise is crunches. It is very effective and faster way to burn belly fat.
So now the question is how you perform this exercise. It’s so easy and only you need to follow these six steps:

First of all you lie down flat on the ground or any mat and then you bent your knees and place feet straight on the ground. Another way is you lift your legs in air at a 90 degree angle as in the image below:
Second you lift your hands and place your hands behind your head or you can put cross on chest.
In third step you take a deep breath and then lift the upper torso upward and then exhale.
Repeat this process and Inhale while you get back down and when come up then exhale.
If you are beginner to this exercise then do it 10 t0 15 times.
Do at least 3 sets per day.

2. Twist Crunches


To take position for twist crunch the method is same as in the first. When you get familiar with first which is basic crunch then you try to do twist crunch. 




For doing this follows the steps below:

To do this first of all you follow the steps of basic crunch as 

explained above but what you need to do here is push your right hand side of upper body towards left hand and keep your left hand side on ground. After that push your left side of upper body towards right hand while keeping right side of your upper torso on ground.

3. Side Crunch


Side crunch is same like the twist crunch but here after taking your 
position you need to tilt your legs in the same side with the help of 
your shoulders. This exercise focuses on your sides muscles.




4. Reverse Crunches


It is also same as the first three but here you need to tilt the legs behind simultaneously with your shoulders. But keep in mind that your back must remain in straight direction while exercising because if you don’t do this you can suffer pain or sometimes injury.




5. Vertical Leg Crunch





Here you lie on the ground or mat and then extend your legs in upward direction in such a way that one knee crossed over other shown in the above figure.So you have positioned your body and now perform same steps as in the crunch. That is take a deep breath and then lift the upper torso upward and then exhale.
Remind that you breathe outward slowly and as you bring your upper torso down, breathe in again, and exhale as you go up. Do 3 sets of 15 times each.


6. Bicycle Exercise


No, you don’t need a bicycle for this. Think how you can do this? We’ll tell you.

Lie on the floor and keep your hands either by your sides or behind your head as you do in crunches.
Lift both your legs off the ground and bend them at the knees.
Bring your right knee close to your chest, keeping your left leg away.
Now take your right leg away and bring your left leg close to your chest.
Keep doing this as if you are paddling a bicycle.

7. Lunge Twist




This exercise is for those who want to burn their belly fat and are beginner.
For doing this exercise stand with your legs hip width apart and bent your knees slightly.
Lift a weight in your hands and keep them in front of you by aligning your hands with your shoulders and keep your hands in parallel towards ground as shown in the figure above.
After that you need to lunge in forward direction. Take a longer step with your right leg as like you sit on the chair that 90 degree angle will maintain with ground. While you’re left leg must be positioned in the backward direction by taking support with toes.
Your spine must be straight and do not bend it towards forward direction.

Twist your torso towards right and then towards left but not the leg.
Perform it 10 to 15 times.

8. Plank Exercise




This exercise trains the muscles around your abdomen, hip, and lower back.
For doing this position your body on the ground and your elbows and knees rest on ground.
Keep your neck aligned with your spine and look forward.
Then lift the knees in upward direction and give support to your legs on the toes.
After that you Contract your knees start breathing normally.
In this plank pose stay for half minute and then start to move in a to and fro for the next half minute and this is called rolling plank exercise.

9. The Stomach Vacuum


This exercise is low impact exercise that has greater emphasis on breathing then on boosting your heart rate.
You go down by giving support to the body on knees and hands.
Take deep breath inside and loosen your abdomen.
When you breathe out tight your abdomen muscles.
Take a hold on this position for 30 seconds and repeat it for at least 15 times.

 

10. Captain’s Chair



For doing this exercise you take a chair and sit on that chair with your
Shoulders remain relax and spine remain upward.
Keep both hands beside you with your palms by the side of your hips, facing downward.
Deeply inhale.
When you start to exhale then bring your knees in upward direction that they come closer to your chest. Hold for 5 to 10 seconds but keep in mind that do not arch your back or bend forward. After that bring your legs down and repeat this process.

11. Bending Side To Side


It’s another effective exercise for burning belly fat.




Now for performing this exercise you need to stand straight with your feet together and put hands on the sides of hip.

Make a distance between your feet and keep them on ground. After that bend your left side towards right side to such extent that you feel strain on right side. Keep in mind your left hand must be raised upward in air as shown in figure and your right hand on your hip. 


Now stay in this position for at least 15 seconds.

After that return to your original position and then bend your right towards left and hold that position for 15 seconds. If you are a beginner to this exercise then do it slowly and increase your holding time to 30 seconds.


Cardio exercises


12. Walking



If you ask me personally about walking then honestly walking is my favorite because walking not only helps you to loss belly fat but it has numerous other benefits like your body remain smart, your digestive system works efficiently as well as it helps you make your body active and much more.

If you walk daily for at least 40 to 60 minutes then you feel gradual decrease in your belly fat. This low impact exercise will increase your metabolism and heart beat rate. The higher level of metabolism decreases extra fat and calories around the belly fast. So try this you really like it and feel better.

13. Running



Running is another way to burn belly fat and remaining smart. Running 30 minutes daily will make your belly muscles smart and strong. It makes your body active and produce potential in your body. Along with that it throws the laziness away from you.

14. Jogging



In case you do not like to run then jogging is the best option and research suggest that jogging is more effective for burning unwanted fats from your body than weightlifting. It is a type of Aerobic exercise which is beneficial for throwing a way obesity and staying fit.

15. Cycling



According to my experience e cycling is another best cardio exercise to fight against belly fat. One of my friends do this in fitness center and I see very smart change in burning his belly fat. So I recommend you to perform it and you see very fast results.

16. Swimming



Swimming is another best exercise. While swimming first all you enjoy and along with that it helps you to burn belly fat to losing weight as well as toning your body
With swimming, you get the benefits of cardio – from losing weight to toning your body – all at the same time! The strokes you choose should be up-tempo

I hope the information remains helpful for you. I publish lots of contents on other exercises that are helpful for losing fat. These all exercises are simple and need patience as well as consistency. If you like this post please shares it with others.


Read about 5 other exercises, so go to the following links:

How To Do A Burpee And The Benefits of Burpees For Fat Loss

How To Do Mountain Climbers

How To Do A Kettlebell Swing

How to Do the Overhead Lunge

How to Do a Marching Plank




Thank you!