According to health experts, a waist of more than 40 inches (or 102 cm) in men and 35 inches (or 88 cm) in women can be a sign of abdominal obesity. Visceral fat can affect your insulin production and even increase the level of stress hormones in your body over time, so it is crucial to keep your abdominal area in shape.
We have put together the most effective exercises that can help you quickly melt belly fat.
Exercises to Burn Your Stubborn Belly Fat
#1 Reclining spinal twists
The initial position: Lying on your back with your arms extended to the sides.
What to do:
- Keeping your left leg straight, bend your right knee and move it to your chest.
- Slowly, let the right knee roll to the left side and block the right foot behind the left thigh.
- Place your left hand on the bent knee and press gently to intensify the stretch.
- Hold for 5 to 10 seconds and repeat the exercise with the other leg.
#2 Reverse plank kicks
The initial position: standing in reverse with the arms and legs stretched, the hands placed on the floor with the tips of the fingers pointing towards the lower part of the body and the heels on the floor.
What to do:
- Lower your buttocks slightly to the floor and lift your left leg toward the ceiling at a 45-degree angle at the same time.
- Return to the reverse position and repeat with the other leg.
- Do 10 to 15 repetitions with each leg.
#3 Criss-cross
The initial position: Lying on the ground with straight legs and hands behind the head.
What to do:
- Lift the trunk and lift both legs off the floor.
- Bend the right knee and pull it towards the left elbow, keeping the left leg straight.
- Return to the starting position and repeat with the opposite side.
- Perform 15 to 20 repetitions on both sides.
#4 Knee to elbow
The initial position: standing on the board, with arms outstretched, hands placed on the floor under the shoulders, straight legs on the toes and heels on the floor.
What to do:
- Bend the right knee and pull the leg towards the left elbow.
- Hold for 2-3 seconds and return the leg to the board position.
- Repeat the exercise 10 times on both sides.
#5 Russian twists
The initial position: sitting on the floor with knees bent and hands together.
What to do:
- Slightly tilt the trunk at a 45-degree angle, keeping your heels firmly on the floor.
- Slowly turn your arms to the right side with a rotating motion until you touch the floor with your hands.
- Return to the starting position and repeat with the opposite side.
- Complete 10 reps on both sides.
#6 Toe-touch crunches
The initial position: Lying on your back, with your legs straight and your arms extended above your head.
What to do:
- Lift straight legs and arms from the floor to the level.
- Extend your hand and try to touch your toes with your fingers and return to the starting position.
- Repeat 10 times.
#7 Low-belly leg reach
The initial position: Lying on your back with your knees bent at a 90-degree angle and your hands placed behind your head.
What to do:
- Inhale and lift the upper trunk from the floor. Hold for 5 seconds.
- Exhale and extend both legs at a 45-degree angle. Hold the pose for another 5 seconds.
- Slowly, bring the upper torso to the floor while lowering the legs simultaneously.
- Relax for 10 seconds and repeat the exercise again.
- Perform 10 to 15 repetitions.
#8 Butterfly crunch
The initial position: Lying on your back with your knees bent to the sides, the soles of your feet together and your arms extended above your head.
What to do:
- Wrap your chest towards your legs while simultaneously raising your legs towards the top of your body.
- Slowly lower your chest and legs to return to the starting position.
- Repeat the exercise 10 times.
#9 Single leg hamstring bridge
The initial position: Lying on your back with your left knee bent, your left foot resting on the floor and your right leg extended towards the ceiling.
What to do:
- Squeeze the buttocks and lift the hips off the floor to make a bridge.
- Hold for about 2-3 seconds and then slowly lower your hips.
- Lower and lift your hips 12 to 15 times, then switch to the opposite leg and complete the same amount of repetitions.
#10 Leg lifts
The initial position: Lying on your back with your arms at your sides and your legs straight.
What to do:
- Lift your upper body and place your elbows just below your shoulders so that your forearms and arms are at a 90-degree angle.
- Squeeze the abs and lift both legs so that the heels are 25 cm from the floor. Then lower them without touching the floor.
- Repeat 15 times.
What is the best time to exercise?
Exercising early in the morning (around 7 a.m.) on an empty stomach will help you increase your metabolism, burn more calories during the day and improve sleep. However, keep in mind that exercising right after getting out of bed requires a good warm-up.
During the period between 2:00 p.m. and at 6:00 p.m., your body temperature is higher and the reaction time is faster, which means your body is ready for intense training. Therefore, at this time, you only need minimal warming because your chances of injury are less.
Do you know other exercises to get rid of abdominal fat? Share your experience with us in the comments!
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