Daily Health Tips For You

Sunday, October 20, 2013

Simple Exercises to Reduce Belly Fat Fast

Most people dream to have flat abs. There is a misconception that more flat the abs are the person is much healthier with less or no belly fat. The fact is whether you are stout or thin everyone has fat. Remember not all fat is bad. Only saturated fats and trans fats, cholesterol forms bad fat that is fatal.

In general, fat in our body is stored as subcutaneous fat and visceral fat. The visceral fat that is stored around inner organs like abdomen, heart, and pelvis is dangerous. Abdomen fat or belly fat is excessive fat stored around the stomach and abdomen. It is directly linked to risk of cardiovascular diseases.

 Exercises to Reduce Belly Fat Fast

Need a flat stomach? We help you to figure out how to burn belly fat.


These are the most common and the best abdomen crunching exercises to reduce belly fat. Lie down flat on your back on the carpet. Lift your feet perpendicular to the floor. Then lift your hands and keep them crossed on your chest. Breathing in lift your upper torso and shoulders off the ground towards pelvis (feel pressure on your abdominal muscles). Then slowly breathe out. Again breathe in as you get back down and breathe out as you come up. Repeat this for 10 times.

Twist Crunches:

Twist crunch is the slight modification to the basic crunches.

Lie down on the ground. Now lift your hands and place them behind your head. Bend your knees but keep your feet on the floor. Unlike a regular crunch, here you have to lift your right shoulder towards the left keeping your left torso on the floor. Repeat the same with your left shoulder lifting towards right keeping your right torso on the ground. Do this for another 10 times.

Side Crunch:

Follow the steps of twist crunch. The only difference is that you have to lean your legs to the same side together with your shoulders. These crunches targets the muscles at your sides

Vertical Leg Crunch:

Lie flat on the floor on the carpet.  Lift your legs towards the ceiling. Cross your knees one over the other.
Breathing in, lift your upper torso off the floor towards pelvis. Then slowly breathe out. Again breathe in as you get back down and breathe out as you come up. Repeat this for 12-16 crunches

Reverse Crunches:

Lie flat on your back on the floor. Keep your hands by the body side with palms facing the floor.  Raise your legs off the floor and bend the knees at 90 degrees angle to the floor. Now gently using your abs, raise your hips to bring your legs close to your chest.

Lunge Twist:

Stand straight with your legs apart. Bend your knees slightly. Raise both your hands in front of you such that they are parallel to the ground. Leap forward.

Take your right leg forward and place yourself in a half sitting position as if you are sitting in a chair. Ensure your knees are at 90 degrees from the floor. The left leg should be backwards supported by the toes. Slightly twist your torso to the right and then to the left. While twisting keep your spine straight. Twist the torso, not your legs. Repeat this for  16 sets.

Plank Roll Exercise:

This exercise trains your abdominal, lower-back, and hip muscles.

Place yourself on the floor with your knees and elbows resting on ground. Look straight with your head aligned with your spine. Raise the knees upwards and support your legs on the toes. This is the plank pose. Keep breathing and stay in this pose for 30 counts. Now for next 30 seconds swing to and fro.

Side Plank Exercise:

Lie down on the ground on your right side. Keep your together such that the left leg is over the right leg. Your elbow should be at 90 degrees to the shoulder. Keep your knees straight and your hips away from the ground. Hold this pose for 30 seconds. Then switch to the other side.

Captain’s Chair:

For this exercise all you need is a chair. Comfortably sit on a chair with keep your spine straight and keep the shoulders relaxed. Keep both hands close to the body side with palms facing down.  Deeply breathe in. As you breathe out, contract the abs to lift your legs upwards such that knees are close to your chest. Stay for 5 counts. Slowly lower your legs and repeat the same.

Stomach Vacuum:

The pose is similar to cat stretch pose where you come down on the ground to sit on all fours. Support your body on hands and knees. Now take a deep breath in to loosen your abdomen. As you breathe out, contract the abdomen muscles to tighten them. Hold this position for 15-30 seconds and then relax. Repeat the procedure.

Side To Side Bend:

The movement in side to side bend exercise is same as the side crunch exercise. Stand straight with your feet together. Lift your right hand and place it behind your head. Breathing in, bend such that your waist moves towards the right side.  Breathe out and return to starting position. Now repeat the same with the other side.

Bicycle Exercise:

Lie on your back on the ground. Keep your hands behind your head. Now lift both your legs off the ground and bend the knees. Now lift your head to touch your left knee with the right elbow. Repeat the same with your right knee touching the left elbow. This gives a paddling motion of a bicycle. Do this for 1-3 sets.

Apart from the above exercises, make the below steps as your routine to reduce belly fat:

  1. Drink loads of water: Drinking plenty of water helps in digestion thus flushing out wastes and toxins from our body. Improves metabolism and controls body weight.
  2. Walking workout: With the advanced era and technology, men have a sophisticated life where energy spent is far less when compared to energy input (food intake). To balance these proportions exercise regularly, go for walks, use stairs instead of elevator.
  3. Right diet: Eat small meals at regular intervals with right proportion of fruits, vegetables. Never skip meals. Avoid taking sweets. Excess sugar consumed interferes with the blood glucose levels and is stored as fat.
  4. Stop smoking and boozing: Smoking and excessive boozing are associated with buildup of central fat. Say a strict NO to smoking and boozing if you want to control your weight and reduce belly fat
  5. Healthy Sleep: Research studies revealed that secretion of cortisol (stress hormone) is correlated with weight gain. In order to fight against stress, have enough sleep (at least 8 hours of sleep). Do meditation, simple breathing exercises to relax.

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© 2011 Daily Health Tips by Doctor Kalpana 1
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