Exercises for Reduce the Belly Fat

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Crunches


Some burns stomach fat faster than crunches, which occupy the number one position in fat burning practice. Now, it is time that you start to start this practice.

How to do:

• Lay flat on a mat with the tilt of your knees and feet on the ground. Alternatively, you can lift your feet from the floor at 90 degrees angle. (See picture). 
• Raise your hands and keep them behind your head, or keep them on your chest.
• Inhale deeply, and when you lift the upper torso from the floor, remove it.
• As soon as you come back, breathe again, and remove when you come.
• As a Beginner, Do at least 10 times.
• Repeat two and three sets.

Precautions:

  1. Instead of entering the full set-up position, while performing crunches, just pick up your back in a few inches from the ground. It ensures that you do not hurt your back.
  2. Also, do not shock your head forward while doing crunches. This will put pressure on your neck and will result in pain. Just keep your hands above your head and practice.

Tips:

Do not sit straight as you lift your torso. Make a 30-40 degree angle with your background. Only then will you feel the pressure on your stomach muscles.

Twist Crunches


Once you are used for regular crunches, modify the original deficiency to get a more effective stomach exercise.

How to do:

• Lie on the floor with your hands behind your head.
• Tilt your knees because you will do the crunches while keeping your feet on the floor.
• When performing crunches, you have to lift your upper torso. But, in the pieces of the twist, you have to lift your right shoulder towards the left by placing the left side of your torso on the ground.
• Again, keeping your left shoulder to the right, keeping the right side of your torso on the ground.

Side Crunch  

How to do:

This lack of turn is similar to practice. The only difference is that you need to tilt your legs on one side along with your shoulders. The side crunch focuses on the muscles on your sides.

Precautions:

Make sure you keep your movements steady and slow. Midsection, if there is a complex area, you can get hurt if you turn quick.

Reverse Crunches


Now is the time to do reverse crunches. This is another good exercise to reduce the belly fat.

How to do:

This twist is similar to crunch practice. The only thing you need to do is bowl your legs together with your shoulders. The side crunch focuses on the muscles on your sides.

Precautions:

 Keep your back straight during the exercising, because collecting it can cause pain, and in some cases, it may also hurt

Vertical Leg Crunch


How to do:
  • Flat flat on the floor or on the mat, your feet crossed upwards (on the roof) and one knee crossed over.
  • Now when you have fully deployed your body, do so as if you had done crunches. That is breathing your upper body from the floor to the pelvis and lift it.
  • Breathe slowly out. As soon as you come down, breathe again, and when you go up, remove it.
Precautions:

 Start by doing only a few repetitions of this exercise, because this can cause you problems if you do it more in the beginning.

Bicycle Exercise


How to do:
  • Lie Down to on the floor and place your hands either with your hands or behind your head as you do in crunches.
  • Raise both feet above the ground and fold them onto the knees.
  • Bring your right knee closer to your chest while keeping your left leg away.
  • Now take your right Leg away and bring your left foot closer to your chest.
  • Keep doing this as if you are paddling the bicycles.

Lunge Twist


How to do:
  • Stand a Part hip with your feet. Tilt Your knees a bit.
  • Lift both of your hands in front of you, align them with your shoulders and keep them parallel to the ground.
  • Proceed as shown in the picture. Take a big step forward with your right foot, and sit on the chair so that you can make a 90-degree angle with your knee floor. The left floor should be placed backward supported by toes.
  • The spinal cord should be kept straight. Do not fold your spinal cord forward.
  • Rotate your torso to the right and then to the left (not only the torso, and the legs).

Rolling Plank Exercise


Rolling Planck trains your stomach, hip and the surrounding muscles of the lower part.
How to do:
  • Position yourself on the floor with your knees and the elbows resting on the ground.
  • Keep your neck aligned according to your spine. Look straight.
  • Pick the knees and support your feet at the toes.
  • Contract your knees and breathe normally.
  • This is the pane. Stay in this posture for 30 seconds.

While you are in this situation, you can also lift the legs on the top and bring it down again. This makes practice more effective - it not only works for your stomach but also your thighs and hips.

Precautions:
Planck is a strict practice, and you can feel like catching your breath while doing it. But do not do this, because you may suffer from nausea or dizziness.

The Stomach Vaccum


1.This is what we call a cat stretch. It is also known as the four-point, transverse-stomach belly belly vacuum. To reduce this abdominal fat, follow the steps given below to do this exercise:
How to do:
  • Go to the ground on all the four sides, supporting your body on your hands and knees.
  • Inhale deeply and loosen your stomach.
  • As soon as you exhale, tighten the stomach muscles
  • Hold this position for 15 to 30 seconds
While you are in this situation, you can also lift the legs on the top and bring it down again. This makes practice more effective - it not only works for your stomach but also your thighs and hips.

2. Another type of stomach vacuum exercise is lifting. let's know how to do it:

How to do:
  • Sit on a chair. Imagine that your stomach is going to be a lift which is moving forward.
  • Now just breathe deeply through your nose and think that this is the first floor.
  • Take a breath using your mouth and push your stomach on your spinal cord, thinking that you are going to the fifth floor.
  • Every time you take out, breathe five times faster by squeezing your stomach.
Precautions:
  • If you are suffering from any types of heart or lung disease, it is best to avoid doing this practice.
  • This practice should only be done on the empty stomach because otherwise, it can lead to dyspepsia.

Bending Side to Side


This Exercise is also perfect for reducing the belly fat.
How to do:
  • Stand up with your feet and keep your hands on the edge.
  • Keep your feet on the ground, turn your body as fit as possible, until you feel tension on your left side. As you do this, make sure your right hand is on the right hip, and the left hand is raised above. Stay in position for 15 seconds.
  • Get Back to the original position.
  • Now bend to the left, and maintain the position for another 15 seconds.

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