Does the thought of slipping into your old skinny jeans sound like a distant dream? If you’ve been trying unsuccessfully to reduce a stubborn belly bulge, here’s what you can do for a more toned belly! Try These Eight Floor Exercises To Lose Belly Fat!
Losing belly fat can be a challenge. While spot reduction isn’t possible, engaging in a comprehensive fitness routine that incorporates targeted floor exercises can help tone and strengthen abdominal muscles, leading to a reduction in overall body fat, including the belly region.
Floor exercises to lose belly fat
Crunches are a classic abdominal exercise that targets the rectus abdominis muscles, commonly known as the “six-pack.” To perform sit-ups correctly, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head or across your chest and slowly lift your upper body off the floor using your core muscles. Avoid pulling your head with your hands, as this can strain your neck. Exhale as you straighten up and inhale as you come back down.
2. Bike crunches
Bike sit-ups are very effective at engaging both upper and lower abdominal muscles. Start by lying on your back and place your hands behind your head. Lift your legs off the ground, knees bent at a 90 degree angle. Perform the motion of bringing your right elbow to your left knee while simultaneously extending your right leg fully straight. Switch sides, bringing your left elbow to your right knee and extending your left leg. Continue this pedaling motion, making sure your core is tight throughout. Aim for 3 sets of 20-25 reps (10-12 on each side).
3. Russian twists
Russian twists are excellent for targeting the oblique muscles that run along the sides of your abdomen. Take a seated position on the floor with your knees bent and your feet flat on the floor. Lean back slightly, making sure your back stays straight and engaging your core muscles during the movement. Hold a weight or medicine ball in both hands and twist your torso to the right, then to the left, tapping the weight on the floor next to you. Aim for 3 sets of 20 twists (10 on each side).
Planks are a fantastic full-body exercise that primarily engages the core muscles, including the transverse abs, which act like a corset, hugging your waist. Begin in a push-up position with your hands shoulder-width apart and your feet together. Keep your body in a straight line from head to heels, engaging your core and glutes to maintain stability. Hold the plank position for as long as possible, gradually increasing the duration as you get stronger.
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5. Leg raises
Leg lifts are proven to be a very effective exercise that specifically targets the lower abdominal muscles. Lie on your back with your hands under your hips for support. Slowly lift your legs off the floor, keeping them straight, until they form a 90 degree angle with your torso. Lower your legs without letting them touch the ground.
6. Dead insect
The Dead Bug exercise is an effective way to engage core muscles and stabilize the lower back. To perform the Dead Bug, lie on your back with your arms straight up toward the ceiling and your knees bent at a 90 degree angle. Lower your right arm and left leg toward the floor, keeping them just above the ground, while maintaining a neutral spine. Return to starting position and repeat on the opposite side, lowering your left arm and right leg.
7. Crab ride
The Crab Walk is a great exercise for targeting the core, glutes, and shoulders. To perform the crab walk, sit on the floor with your knees bent and your feet flat on the floor. Place your hands behind you, fingers facing back and palms flat on the floor. Lift your hips off the ground to create a bridge with your body. Start walking backwards on your hands and feet, performing a coordinated crab-like motion. Take a few steps back, then change direction and move forward. Repeat for a set distance or time, making sure your core stays engaged throughout.
8. Cobra Pose
The Cobra Pose is a yoga exercise that strengthens the back and abdominal muscles while improving flexibility. Lie on your stomach, palms on the floor next to your shoulders. Inhale and gently lift your upper body off the floor, keeping your hips and legs on the ground. Hold the pose for 15 to 30 seconds, breathing deeply, then slowly lower back down. Repeat 3-5 times.
Read also: If you are a beginner, try these 6 effective exercises for perfect abs
Combining these exercises with a balanced diet and regular cardiovascular activity is essential for overall fat loss. Stay consistent, be patient, and celebrate every little progress on your way to a healthier, fitter person.