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Belly fat is known from time immemorial to cause a lot of bother to both men and women especially when it is too much. Home exercise is required to manage this one of the most challenging body sections that need to work out. This body section is the Abdominal muscles colloquially termed Abs. Obtaining flat or toned Abs takes weeks of consistent workouts and food discipline with a special focus on low-calorie food. You need a well-planned workout regimen if you’ve been battling to acquire the abs you’ve always desired.
It is advisable that you work towards doing 2-4 rounds of the workout every day for effective results. You can pair this workout with your usual cardio or weight-training routine. Half an hour of running, cycling, brisk walking, jogging, and others, can be done along with this Abs workout.
While some of the exercises may require some minimal equipment such as dumbbells, some simply don’t need equipment and can be done from anywhere including home. Among many approaches recommended by several trainers, let us look at the following 6 that are repeatedly considered effective.
Plank - Hold
The Plank-Hold is one of the most effective belly fat-reducing exercises that can be employed at home and without any specialized equipment. It involves maintaining an ideal posture while balancing your body weight on your forearms and toes. However, it is not as simple as it appears. It can take months for someone to perfect and keep it for an extended period.
To reduce belly fat, the plank is more effective than sit-ups, since it forces the muscles to stay engaged throughout the entire contraction, whereas other exercises require a much shorter contraction. In addition to being used to reduce belly fat, it can also help you target muscles like your core, glutes, and quadriceps. Once you follow the steps to lose belly fat as detailed, one is sure to achieve the results with time.
Timing of the Plank - Hold
Because it can be difficult to maintain form for an extended amount of time, beginners should do the plank in sets. In general, long planks are favored over short sets since they place greater stress on your muscles.
The drawback of the long plank is that it could tense or injure muscles. The greatest approach to effectively work out your body is in short sessions with lots of sets. In between workouts, increase the amount of time from ten to thirty or even a minute.
Side Plank Hip Lifts
Another exercise to lose belly fat is the Side plank. You must lie on your side for this workout. Your bottom elbow and the side of your foot should serve as the ground support in this position. Your upper arm should be propped up on your hip. Form a straight line with your ankles, hips, and shoulders by lifting your hips into the air while bracing your abs and tightening your glutes.
By bringing your hips to the floor and resting your weight on your elbow and the side of your foot, you can get back to your starting position. After many repetitions, switch sides and resume the exercise. The movements must be repeated with plenty of rest in between.
Kneeling Ab Wheel
The use of the kneeling Ab wheel is one of the most recommended exercises for reducing belly fat. The procedure includes the following:
Kneel on all fours on the floor with the ab roller in front of you. With each hand, grab one end of the roller.
Engage your abs and roll the roller forward in a straight line until your entire body stretches out in a straight line.
Attempt to roll as far as possible without contacting the floor, except with your palms and knees. As you tumble down, take a deep breath in. Exhale and slowly roll back to the beginning position. Maintain a firm grip on your abs throughout the action.
By bringing your hips to the floor and resting your weight on your elbow and the side of your foot, you can get back to your starting position. After many repetitions, switch sides and resume the exercise. The movements must be repeated with plenty of rest in between.
Leg Raises
Everyone can utilize the leg raise as a useful exercise to lose abdominal fat. Leg raises have the advantage of being able to be performed at any place and without any special equipment. You will raise your legs while positioning your arms by your sides for this exercise. Try this out if you’re tired of your at-home workouts or simply want to diversify your routine for losing belly fat. The following simple steps will do it for you.
1. Establish Your Position: To begin this exercise, you are required to lie flat on your back and extend your legs. Similarly, extend your arms by the sides of the body, while they are lightly pressed into the ground.
2. Exhale and Lift: To begin the technique, ground your torso by creating tension in the core and pressing the lower back into the ground. This grounding indication for the low back might assist you in achieving proper alignment.
Exhale, then raise your legs until your lower back feels like it’s peeling away from the ground. Once you reach this point, stop and begin the lowering pattern before your lower back feels like it’s going to lose contact with the ground.
3. Lower and Repeat: Take a small inhale and control the legs as you lower yourself, keeping the lower back in contact with the ground. Keep the feet floating off the ground at the bottom of the movement, then repeat the above three steps with adequate timing in-between.
Russian Twists
A Russian twist is a workout that tones your waistline, strengthens your core, and strengthens all of your abdominal muscles, especially your obliques. The Russian twist’s twisting motion is the secret to this technique.
The Russian twist can be performed using only your body weight, a dumbbell, or any other heavy object. The muscles must work harder as a result. It is advisable, to begin with, to no additional weight if you are new to the workout until you feel comfortable with the movements. Simply follow all the steps of the Russian Twists and you are good to go
McGill Sit-Up
This is one of the other powerful exercises you may use at home to quickly lose belly fat. The next few instructions should be followed correctly. On your back, lay down with one leg bent and the other straight. To feel and confirm that your lumbar spine is not changing, place your hands beneath your lower back. Follow through with these steps for the McGill sit-up:
- Maintain a neutral cervical spine by tucking your chin. Now, elevate your head and shoulders off the floor just a smidgeon while keeping your chin tucked.
- Hold for ten seconds, bracing and engaging the core. Return to your starting position by relaxing your muscles.
However, as indicated earlier, workouts alone without dietary changes may yield no good results in reducing your belly fats. In addition to the under-listed snap Tips, Do Not Miss These Tips That Can Help You Shed Belly Fat Effectively.
Bonus: Diet tips to reduce belly fat
To decrease belly fat and overall weight, your daily calorie intake must be lower than your daily caloric expenditure. You must eat everything in order to avoid starvation. Consider these:
- Increase your intake of fiber- and protein-rich foods. Diets high in protein can promote weight loss and muscle growth. Foods high in fiber make you feel full naturally and can aid in weight loss.
- The use of refined carbs should be restricted. Avoid processed foods, junk food, and items that have been deep-fried if you want to lose belly fat and have flat abs.
- Eat foods high in healthy fats like ghee, olive oil, mustard oil, coconut oil, avocado, and others.
- Make sure you always keep hydrated by drinking lots of water.
