7 Exercises to Reduce Belly Fat
Every woman’s dream to have a very great body but due to so many factors,
we gain weight. It might be genetic or acquired either through overeating
or not doing enough exercise or even childbirth. No matter what might have
caused the situation with discipline determination a good workout routine
and healthy diet you can lose belly fat. Below is a list of exercise you
might want to consider putting into your workout routine:
#1. Oblique Crunches
You should lie on your right side with the legs on top of each other,
bent at the knees and place the left hand behind your head. Next, you need
to start by moving your left elbow up and crunch as high as you can and
then you need to hold the position for a few moments.
You need to be focusing on the contraction in the oblique and then slowly
return to the starting position. And then do a few more repetitions on the
left side, then switch and repeat on the right side and you need to
perform 5 sets of 30 reps (15 reps on each side).
#2. Standing Crunches
Stand on your left foot and, keeping your right leg straight, extend it
behind your body. Lift your right foot slightly off the floor. Reach both
arms up over your head. Exhale and bend your right knee as you raise your
knee in front of your body.
Bend both elbows and aim to reach your elbows to your right knee. Return
your arms overhead and your right leg behind your body.
#3. Plank Up-Down
Start in a high plank. Bend one arm to bring the elbow and forearm to the
floor. Follow with the other arm so you are in a forearm plank. Starting
with the arm you began with, push back up to a high plank.
Continue, alternating the first side down with each rep.
#4. Toe Taps
Begin by laying flat down over the padding facing upwards. Make sure legs
are bent at the knees and feet are flat on the ground.
Your hands should be flat at your sides. Begin by contracting your
hamstrings, driving up your upper legs while flexing your core.
Try to keep feet off of the ground while simultaneously switching feet to
stagger resistance. Try not to cheat with your feet on the ground during
this exercise.
Movement is complete once you cannot lift the leg any further. This will
usually happen as a result of your muscles being fully stretched.
#5. Side Plank With Rotation
Lie on your left side on the mat and position your elbow directly under
your right shoulder. Stack together your legs, knees, ankles and feet.
Tighten abs.
Push your right elbow against the floor as you lift up your glutes and
hips off the floor until left shoulder, left hip, and left foot are in a
straight line. Reach up with your right hand and extend.
Rotate your torso downwards and reach under your body with your left arm.
Rotate back to the side plank with arm up and repeat for 10-12 times
before switching sides.
#6. Mountain Climbers
For this exercise, you need to get into the plan position and bring your
left knee toward your chest you need to put it back and then pull your
right knee toward your chest, replicating the look of a climbing motion.
Then you need to repeat the motion for 30 to 60 seconds.
#7. Standing Oblique Side Bends
Stand with your feet a little wider than hip distance apart holding a
five- to 10-pound dumbbell over your head. Squeeze your head with your
upper arms to fire up your core and protect your neck.
Bend sideways to the right, squeezing your waist on the right side. Keep
your neck as neutral as possible, looking forward, not down.
Pull the left ribs down to return to standing upright. Switch sides, and
bend to the left to complete one rep.
