Best exercise for reducing belly fat at home

Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems

Start slowly and build up gradually.

Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise.

1. Lying leg raises

Lying leg raises has compound mechanics which means that many muscle groups are simultaneously working to achieve a single movement. The primary muscles worked are the rectus abdominis, obliques, and hip flexors. The secondary muscles worked are the quadriceps, hamstrings, and erector spinae (lower back muscle).

Leg raises are great for your abs and the obliques. It helps in building stronger abs, increase stability and strength, melt belly fat and tone your body. Leg raises completely isolates the rectus abdominis muscle which helps in toning your stomach

How to Do Leg Raises

  1. STEPS.
  2. Lie on your back, legs straight and together.
  3. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
  4. Slowly lower your legs back down till they’re just above the floor. Hold for a moment.
  5. Raise your legs back up. Repeat.

2. Leg in and out

In and Out abs work predominately your abdominal muscles in your core. Keeping the correct form does require strength in your lower back too, whilst your hip flexors allow the ‘in’, ‘out’ movement. Your quads will also be engaged as you bend and straighten your legs

steps

  • Keep your abs contracted to support your lower back and tuck your chin in as you lean back.
  • Just before your shoulder blades touch the floor, stop leaning back and hold this “Out” position.
  • Then lift your upper body back up away from the floor and draw your knees in towards your chest to return to the “In” position

3. Crunches

Like situps, crunches help you build muscle. But unlike situps, they work only the abdominal muscles. This intense muscle isolation makes them a popular exercise for people trying to get six-pack abs. This also makes them ideal for strengthening your core, which includes your lower back muscles and obliques

steps

  1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
  2. Exhale and lift your upper body, keeping your head and neck relaxed.
  3. Inhale and return to the starting position

4. Half seated reverse crunch

Reverse Crunches work all of the muscle, with extra emphasis on the lower region. Secondary muscles include the obliques, which are the muscles on either side of the rectus abdominis, and the tranverse abdominis, the deepest of all abdominal muscles whose functions include stabilizing the spine and core

steps

  1. Lie on your back with your hands by your sides. …
  2. Lift your hips and bring your knees, as far as you can, toward the chest.
  3. Hold and then slowly return to the starting position.
  4. Repeat.

5. Sit-ups

They use your body weight to strengthen and tone the core-stabilizing abdominal muscles. Situps work the rectus abdominis, transverse abdominis, and obliques in addition to your hip flexors, chest, and neck. They promote good posture by working your lower back and gluteal muscles

How to do a sit-up

  1. Lie down on your back. Bend your legs and place feet firmly on the ground to stabilise your lower body. …
  2. Curl your upper body all the way up toward your knees. Exhale as you lift.
  3. Slowly, lower yourself down, returning to your starting point. Inhale as you lower

6. Heal touch

The heel touches exercise is first a foremost an abs exercise. It targets your main core muscles, including your transverse abdominis, rectus abdominis and obliques, which run along the sides of your torso

The heel touchers helps to tighten the entire side ab wall and can also help you cinch the waist and create that perfect hourglass shape

steps

  • Raise your head and shoulders, and crunch your rib cage toward your pelvis.
  • Bend your torso to the left as you reach your left hand to tap your left heel.
  • Reverse the movement to return to the starting position, then repeat on the right side

7.Russian twist

Tone Your Core and Shoulders with a Russian Twist. The Russian twist is an effective way to build your core and shoulders. It’s a popular exercise among athletes since it helps with rotational movement, which happens often in sports. It may look like a simple movement, but it requires a lot of strength and support

steps

  1. Lie down with your legs bent at the knees.
  2. Elevate your upper body so that it creates a V shape with your thighs.
  3. Twist your torso to the right, and then reverse the motion, twisting it to the left.
  4. Repeat this movement until the set is complete

8. Mountain climbers

The mountain climber is a calorie-burning workout that really gets your heart rate going. It also targets your core, making it the perfect exercise to lose that stubborn belly fat and reveal your abs. To do a mountain climber, get into a standard pushup position

steps

  1. Put both hands and knees on the floor.
  2. Place your right foot near your right hand and extend your left leg behind you.
  3. In one smooth motion, switch your legs, keeping your arms in the same position

9. Burpees

burpees may help you burn belly fat faster than any other exercise or diet if performed regularly. Burpees are excellent fat-burning exercises that help build strong muscles and increase your metabolism throughout the entire day. They will help you burn calories and your belly fat long after your workout is done.

steps

  1. Stand straight with your feet shoulder-width apart.
  2. Squat and place your hands in front of your feet.
  3. Jump back until your legs are fully extended and your body is in plank position.
  4. Do a push up, jump forward, and then push through the heels to return to the starting position

10. Plank

The primary purpose of the plank is to burn belly fat, and hence if you lower your stomach while holding the plank position, you won’t get the desired results. Therefore, keep the stomach in the air and make sure your shoulders, back, and butt are in the same line.

steps

  1. Start in plank position.
  2. Carefully shift your weight to your right forearm (or palm).
  3. Extend your left arm straight out in front of you.
  4. Hold for three seconds while keeping your core tight.
  5. Slowly bring your arm back to starting position.
  6. Switch arms and repeat

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