Enjoyed the lockdown for a long time by eating all your favourite dishes and passing time binge watching the latest shows or working and just sitting for hours and now noticing that you have gained weight and got belly fat? Or simply just can’t get those fitted clothes you used to wear before the lockdown?
If it is so, relax! We all are same bro 😉 So, I have got you some simple exercises by which you can reduce the belly fat and the back fat and enjoy your favourite meals too. It’s just that you need to exercise daily for 15-25 minutes. The exercises are:
Crunches – Burn Belly Fat
Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position.
Planks – Burn Belly Fat
1.Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up.
2. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees.
3. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your form or breath.
Side Crunches – Burn Belly Fat
Lie down on your left side on the mat with your knees bent and stacked together and your body in a straight line. Your head should rest on the mat as you direct your gaze forward at your left arm, which is extended out in front of you on the floor in line with your shoulder. Curl your right arm up to your head so your fingertips touch right behind your right ear. Then, summoning your core strength, lift your upper body, bringing your elbow as close to the hip as you can. Lower and repeat. Switch sides.
Vertical Leg Crunches – Burn Belly Fat
Begin by slowly curling your upper body, lifting your shoulder blades off of the floor. Exhale on the upward motion. Keep your legs straight and pointed upward; don’t let them sway or list to one side. Continue curling your body upward using your core muscles.
Bicycle Crunches- Burn Belly Fat
Lie flat on the floor with your lower back pressed to the ground and knees bent. Your feet should be on the floor and your hands are behind your head.
Contract your core muscles, drawing in your abdomen to stabilize your spine.
With your hands gently holding your head, pull your shoulder blades back and slowly raise your knees to about a 90-degree angle, lifting your feet from the floor.
Exhale and slowly, at first, go through a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg, keeping both elevated higher than your hips.
Rotate your torso so you can touch your elbow to the opposite knee as it comes up.
Alternate to twist to the other side while drawing that knee towards your armpit and the other leg extended until your elbow touches the alternate knee.
Aim for 12 to 20 repetitions and three sets.
Leg in – Leg out – Burn Belly Fat
Step 1: Sit on your exercise mat with your toes out in front of you, feet and legs together. Place your hands by your hips to stabilize yourself if needed.
Step 2: Extend the legs leaning back slightly with your back straight.
Step 3: Keeping your knees together, bending at the knees bring your legs back in.
Step 4: Continue movement for desired number of reps.
Burpees – Burn Belly Fat
Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
Lower your hands to the floor in front of you so they’re just inside your feet.
With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
Do a frog kick by jumping your feet back to their starting position.
Stand and reach your arms over your head.
Jump quickly into the air so you land back where you started.
As soon as you land with knees bent, get into a squat position and do another repetition.
Sit-ups – Burn Belly Fat
Start by lying on your back with your knees bent. Sit ups work best if you do them on a soft surface, such as a mattress. Keep your knees bent at a 90-degree angle, with your feet flat on the floor.Put your fingertips on the back of your ears. Your elbows should be bent and pointing out at your sides. Cupping the back of your ears with your fingertips — as opposed to placing them on the back of your head — can help prevent you from pulling yourself up by your neck as you’re doing sit ups. Lift your torso up as close to your thighs as possible. Do this with a smooth, steady motion, keeping your feet flat on the floor. When you’re done lifting your torso, your lower back should be off the floor. Lower your torso down to the floor so you’re back in the starting position. Like you did when you lifted your torso up to your thighs, use a smooth and steady motion as you lower it down. Do 3 sets of 10-15 reps. Give your body a minute or so to rest in between sets. If you feel yourself struggling to keep good form, do fewer sit ups until you get stronger.
Scissor kicks – Burn Belly Fat
Lie on your back on the mat with your legs extended out in front of you. Place your arms by your sides, palms down. You can also place your hands under your glutes below the small of your back, palms pressing into the floor.
Engage your core by pressing your lower back into the mat and tucking your pelvis. Maintain this position during the entire movement.
Lift both legs off the ground about 6 to 12 inches from the starting position (in this case, the floor) or about a 45-degree angle.
With your core tight and neck relaxed, lower one leg toward the floor as you lift the other leg up. This is the start of the “scissoring” motion.
Continue the scissoring motion by slowly switching your legs up and down for the recommended amount of repetitions.
Perform 2 sets of 12 to 20 repetitions. Each leg scissoring counts as one rep. As you get stronger, add a third set. Scissor kicks can be part of a core workout that you do 2 to 3 days a week.
Plank with rolling – Burn Belly Fat
Lie on one side with your legs completely straight. Using your elbow and forearm, prop your body up, making sure your body forms a straight line from your shoulders to your ankles.Roll your body over into a front plank position with your weight on both elbows and forearms and your body in a completely straight line. Hold this position briefly.Transition into a side plank on your other side, making sure that once again your body forms a straight line from shoulders to ankles.
You can also do some more things apart of exercising to reduce belly fat and benefit the skin as well because these methods work maintains the beautiful & healthy skin and a healthy lifestyle. The following ways are:-
- Drink ‘Honey in Luke warm water ‘ in the morning everyday
- Drink green tea.
- Walk on daily basis for atleast 10-20 mins
- Drink limewater (avoid sugar)
- Do running or dance for 20 mins daily.
Trust me, at first every exercise seems difficult, but by the third or fourth day you are gonna enjoy it. Hope you liked this post, try these exercises and tell us about experience in the comments section. Thank you!