Abdominal fat is nowadays the concern of many people. Sedentary lifestyle, bad diet or stress are the main causes of this problem.
In this article, we will share with you 5 exercises that you can do at home to reduce belly fat naturally.
1 – THE “OBLIQUE V-UP”
This exercise is very effective to strengthen your obliques which are the muscles located on each side of your abdominal belt and strengthen the straight muscles of the abdomen. All this will tone your abdominal belt and help you lose your love handles in the long run.
How to perform this movement? Start from a position lying on your side with one arm on the ground and the other bent with the hand behind your head. Then raise your head and one leg at the same time. Perform 3 sets of 10 repetitions on each side.
2 – Plank
If the plank is the most famous exercise, it is because the result is there. With this exercise, we work not only the abdominals, but also the back. The practice of the plank seems easy, however it requires considerable effort.
How to practice it? We lie down on the stomach, we put the forearms on the ground, here, we make sure that the elbows remain aligned with the shoulders. We also put the toes on the ground. Then, it is necessary to concentrate, the best is to fix a point on the ground situated between the hands, that also allows to maintain the spine and the neck, well right. We raise then our body, by taking support on the forearms and the toes. It is advisable to keep this position for a minimum of 20 seconds before resting the body flat, to start again then. The ideal is to repeat these movements at least 6 times during each session.
3 – THE REVERSE CRUNCH
How to perform this exercise? Lie on your back and position your arms at your side and your hands next to your buttocks with your palms pressed against the floor. Raise your legs and push your pelvis upwards, bringing your knees towards your chest. Return to your starting position, do 15 reps, pause and repeat the exercise a second time.
4 – THE KICKER EXERCISE
Lie on your back and put your arms at your sides. Alternately lift one leg and then the other, making slow movements especially when the legs come down. Avoid dropping them all at once. In case you tend to arch your back, you can bend the leg you are not lifting. The scissors exercise is important and effective for working the entire muscular chain of the rectus abdominis. Then do 30 times in each series.
5 – BURPEES:
Burpees burn calories and build muscle mass. Here are the steps: Stand with your feet shoulder-width apart. Slowly squat down, bringing your hands in front of your body. Lower your hands to the ground and bring your legs into a plank position. Jump legs forward to return to the squat position. Stand up. A beginner can start with two sets of burpees, each consisting of 10 to 15 reps. Rest for 30 to 60 seconds after each set.