Belly fat is a common problem faced by 60% of the population. However, dealing with a flabby abdomen can be easily managed without visiting a gym if you are determined to practice a few simple workouts. Listed below are some of the most powerful exercises that can shape up your belly.
[ Read: Simple Exercises to Reduce Belly Fat at Home ]
5 Minute Workout to Lose Belly Fat at Home
1. Planks
How to Do:
- Lie on your stomach with your back straight.
- Bend your elbow and place your forearms on either side of your shoulders.
- Place the balls of your feet on the ground.
- Slowly lift your body with the help of your forearms and feet.
- Make sure that your elbows are in line with your shoulders.
Number of Repetitions: Stand in this position for 2 to 3 minutes. Repeat the exercise 2 times a day.
How it Helps: Planks can easily burn the fat around your abdomen and arms.
[ Read: Beginner Exercises to Burn Belly Fat ]
2. Abdominal Twists
How to Do:
- Sit with your legs extended on a floor mat.
- Raise your knees until your heels are flat on the floor.
- Tilt your hip and back slightly backward.
- Keep your back straight.
- Cross your arms horizontally and hold them straight in line with your shoulder.
- Move your upper torso from side to side by keeping your hips straight.
Number of Repetitions: Repeat the exercise 20 to 30 times and practice it twice in a day.
How it Helps: It strengthens the muscles on either side of your stomach and ribs.
[ Read: Easy Exercises to Reduce Belly Fat ]
3. Mountain Climber Plank
How to Do:
- Bring yourself into a plank position.
- Shift the weight of your body from your forearms to your hands.
- Stretch your arms and keep your elbows straight.
- Keep your hips and back in a straight line.
- Lift your left foot and raise the left knee close to your stomach.
- Bring it back to its original position.
- Repeat the same with your right foot.
Number of Repetitions: You can do this exercise for 1 minute and repeat it once in a day.
How it Helps: It boosts your energy levels and helps in burning the fat around the waist and hip regions.
[ Read: How To Lose Belly Fat In A Week ]
4. Cardio Training
How to Do:
- Running is the best cardio training you can practice for burning belly fat.
- Practice high knees running with intervals for best results.
- During a high knees run, raise your knees up to your belly level and swing your arms as fast as you can.
- Run at a high speed for 30 seconds and then slow down for the next 30 seconds.
- Repeat it for 5 minutes.
Number of Repetitions: You can do high knees running 2 to 3 times a day.
How it Helps: It helps in overall weight loss and particularly aids in burning the fat around the hips and stomach.
[ Read: Exercises to Get Rid of Lower Belly Fat ]
5. Pilates
How to Do:
- You can practice Pilates exercises like rollups and Scissor kicks to accelerate your weight loss.
- To practice scissor kicks, lie on your back and lift your legs alternately.
- When you lower the legs, make sure that they do not touch the floor.
Number of Repetitions: The above Pilates exercise can be practiced for 5 minutes in a day and no repetitions are required.
How it Helps: Pilates can harden your abdominal muscles.
[ Read: How to Lose Belly Fat After 40 ]
6. Yoga
How to Do:
- You can practice Yoga postures like the “Bow pose” or the “Cobra pose” to reduce the fat around your belly.
- While practicing Yoga make sure that you have an empty stomach. Maintain a 4-hour gap after each meal before performing any kind of Yoga poses.
- Initially, you can retain each pose for as less as 10 seconds and slowly increase the duration to 1 minute.
Number of Repetitions: You can practice a 5-minute Yoga session twice in a day.
How it Helps: Yoga can visibly reduce the fat around your abdomen and make your stomach firm and strong internally.
[ Read: Yoga Poses to Reduce Belly Fat ]
7. Inchworm Workout
How to Do:
- Stand straight on a floor mat.
- Keep your feet at hip-width.
- Bend down and place your hands on the floor.
- Slowly inch forward with your hands until your back is straight.
- Reverse the steps by inching backward with your hands until you can touch your feet.
Number of Repetitions: Repeat the above exercise 6 to 10 times.
How it Helps: It can strengthen the muscles around your arms, shoulders, abdomen, and back.
8. Prone Back Extensions
How to Do:
- Lie flat on your belly.
- Keep your feet apart and relax your back.
- Clasp your hands and rest your head on your hands.
- Slowly raise your head, shoulders, and chest.
- Lift your feet 2 inches from the floor.
- Hold the pose for 2 seconds and then lay back on the floor.
Number of Repetitions: You can repeat this exercise 12 to 20 times.
How it Helps: It can easily flatten your belly and reduce the fat stores around the thighs and hips.
By practicing at least 5 of the above-mentioned workouts, you can visibly reduce your belly fat within a period of 6 to 8 weeks. However, the result would largely depend on regular practice and diet control.
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