Have you always wanted to wear that black dress you’ve been gazing on from past one year? Wanted to get rid of love handles? The answer is obviously “Yes”. Losing fat is quintessential in this fast moving 21st century. Advances made in technology have transformed the way people consume their food. The big joints like Mc Donalds, Burger King, and Pizza Hut have encouraged people to binge eat junk foods like Burger, Chowmein, etc.
People have become lazy with their big fat belly. They are living off the edge and much prone to deadliest diseases. This can be changed once people become aware about various health issues.
A healthy lifestyle is synchronized with a happier and satisfying life. Working out daily and eating balanced food makes people physically and mentally healthy. Moreover, there are some surprising benefits to losing weight.
Your Knees and Elbows will Love You
Excess body mass puts enormous pressure on your muscle joints. Losing weight will not only take some weight off your shoulders and knees but will also improve your movements.
Another important benefit is that you will get back together with your immune system. Recent studies have shown that you obese people are much prone to diseases easily because of weaker immune system.
For a minute, even if you forget about the diseases, and looking fab in your new skin, but who doesn’t like a good night sleep? The excess fat blocks your nostrils and causes sleep apnea, which is as atrocious as it sounds.
“Some people who are obese get heart disease, diabetes, or metabolic syndrome — and others don’t,” Dr Neeland said. “Our study suggests that a combination of approaches can help lower visceral fat and potentially prevent these diseases.”
[ Read: Simple Exercises to Burn Belly Fat ]
Benefits of Losing Fat
There are numerous benefits of losing that stubborn belly fat. Looking amazing and staying away from all the chronic diseases tops the chart. Furthermore, you will start to feel great about yourself and will be welcomed in social groups.
Most importantly, your sex drive gets lowered when you accumulate so much visceral fat around your waistline. This could seriously harm your relationship with your partner. Keeping waistline below 36 inches is recommended by fitness experts.
The New Tradition is Good Nutrition
Although people neglect the importance of a proper diet. The myth of completing their nutritional value from supplements need to be busted. Truth be told. Supplements (like Whey Protein) are not harmful to your body but you must intake them after getting nutrition from natural sources.
There is a popular saying as ”Abs are made in the kitchen”. We can’t stress upon this statement any more. High fibered food and dairy products complete the basic requirements of the human body.
People nowadays are injecting anabolic steroids and eating junk food with it. Just so, they could flash their six packs abs in front of everyone. “Being healthy” doesn’t imply that you need to have abs. Flat stomach suffices the need. And, you can get that by consistently exercising complemented with a good diet.
[ Read: Exercises to Reduce Belly Fat ]
Best Exercises to Reduce Lower Belly Fat
1. Elbow Plank
Want to strengthen your core muscles? Then, the Elbow plank is one exercise you should never miss. It is similar to traditional plank but with some modifications. It will give you core strength and improved balance. Furthermore, it will sculpt your waist and improve your posture.
How to Do This:
- Start with face down on the floor resting on your arms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows. Now, contract your abdominal to raise yourself up. Let your core feel the tension.
- Keep your back flat — like a straight surfing board. Now, breathe smoothly and hold as long as you can.
Recommended Reps: Repeat three times for 30-40 seconds.
[ Read: Best Exercises For Weight Loss ]
2. Twisting Mountain Climbers
No weights required for this effective exercise to train your core.
How to Do This:
- Start off by high planking position, shoulders over your hands, and weight on your toes.
- Twist your right knee and bring forward under your left elbow.
- Then, return to your plank position. Switch off the leg; left knee towards your right elbow.
Recommended Reps: Do 20 reps, alternatively. (If you’re a beginner)
[ Read: Fat Burning Exercises ]
3. Side Plank
This exercise is one of the best abs exercises which hardly anyone does. To strengthen your side oblique abdominal muscles, side plank is an essential exercise. This exercise helps you to get rid of your love handles.
How to Do This:
- Lie sideways on the floor. Raise up in a way that your elbows must be exactly under your shoulders. Keep your feet together.
- Contract your core and raise your hips until your body comes in a straight line from head to feet like a vertical skateboard.
- Hold your position tight without letting your hips drop for the given time for each set, then repeat on the other side.
Recommended Reps: Do it for 30 seconds, alternatively.
[Read: Exercises to Beat Bra Bulge ]
4. Reverse Crunch
The reverse crunch is a core exercise that targets specifically the lower abdominal muscles.
How to Do This:
- Lie flat on your back with your hands beneath your hips.
- Bend your knees and lift them towards your head, drawing them upward slightly at the end of the movement. Your arms should be rested for the entire exercise.
- The movement of your knees will be touching your chest and will be brought back to the starting position while exhaling.
- Repeat the movement for recommended times.
Recommended Reps: Repetitions must be 20 for 3 sets for beginners.
[ Read: Best Exercises To Get Rid Of Muffin Top ]
5. Scissor Kicks
This exercise requires no additional equipment to perform and works your core quite effectively.
How to Do This:
- Lie down with your back pressed against the floor and your arms should be fully extended to the sides with your palms facing down.
- With a slight bend at the knees, lift your legs up so that your heels are about 5 inches off the ground. This is the starting position.
- Now, raise your left leg up to about a 45-degree angle, while your right leg is lowered until the heel is about 3-4 inches from the ground.
- Switch legs by raising your right leg up and lowering your left leg. Don’t forget to breathe while doing this exercise.
Recommended Reps: Repeat for 30 times(3 sets) for optimal results.
[ Read: Best Workouts To Reduce Back Fat ]
6. Double Leg Lift
This exercise is a perfect core builder exercise. This exercise will revive your abs from the deep shield of fat.
How to Do This:
- Lay flat on the ground with your legs extended straight up toward the ceiling.
- Compressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly lift them back up.
Recommended Reps: Repeat this movement for 30 times in 3 sets.
[ Read: Waist Slimming Exercises for Women ]
7. Bicycle Crunch
Bicycle crunches are an effective way to target the rectus abdominis and the obliques in one simple exercise.
How to Do This:
- Lie flat on the floor with your lower back pressed to the ground.
- Put your hands back at your head, then bring your left knee in towards your chest and lift your right shoulder blade off the ground, but ensure to not pull on your neck.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left.
- Now, switch sides and do the same motion on the other side to complete one repetition.
Recommended Reps: Do four sets of 20 reps.
[ Read: Beginner Exercises to Lose Belly Fat ]
8. Russian Twists
The rotational movement in this exercise works your obliques and entire core. You can perform this exercise by imagining a vertical line that runs through the body, neatly dividing it into halves.
How to Do This:
- Start by sitting on the floor, with your knees bent and feet flat on the ground.
- Then lean back a little so your upper body is at a 45-degree angle to the floor. Keep your back straight at this angle throughout the exercise.
- Link your hands together in front of your chest, then brace your core and raise your legs up off the ground.
- Rotate your arms all the way over to one side, then do the same in the other direction. This will be counted that as one rep.
Recommended Reps: 20 of 4 sets. You can hold a dumbell also for the motion.
[ Read: Best Lower Ab Workouts for Women ]
9. Knee Driver
As the name suggests, most of the work is done by knees to eliminate lower belly fat. Toning Your Lower Abs, Butt, and Legs all at the same time in one simple exercise.
How to Do This:
- Begin in an elbow plank position with the abs engaged.
- Bring the left knee into the chest. Then step the foot back to the elbow plank position.
- Now pull the right knee into the chest and then step it back to the elbow plank position.
- This counts as one rep. Continue with other leg and complete as many reps as you can in a minute.
Recommended Reps: Do as many keeping the timer on for 1 minute (3 times).
These exercises are highly effective when it comes to getting rid of stubborn lower belly fat. Most importantly, these exercises don’t demand additional equipment and will bring tremendous results. Also, you can perform most of these exercises without going to the gyms.
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