Don’t have time to sweat it out in the gym? OR Don’t have fancy gym equipment to work on your body? No Gym, No Worries There is no need to worry about this problem anymore. Not only you can get rid of belly fat, but you don’t need to pay hefty monthly subscription gym fees every month.
The only thing you need to use is your own Body weight. Additionally, the body fat which looks aesthetically displeasing can be eliminated from your body by simply making optimal use of your body weight in exercises.
Consistency is Your Mere Weapon People who start their fitness journey feel discouraged when they don’t see unrealistic results. Eventually, they think that nothing is working out on them and crawl back to junk food and sugary drinks. However, the secret of getting fit is conscious and consistent efforts. Showing yourself daily for that 45 minutes workout coupled with a nutritious diet.
Furthermore, you have to gulp the harsh truth down your throat that if you give up once, then your destination will go farther and all your efforts will be ruined. In the end, you are left with no other choice but to live a healthy lifestyle. Here are the Best 7 Exercises to Reduce Belly Fat at Home
[ Read: Exercises to Get Rid of Lower Belly Fat ]
1. Russian Twists
This is one of the most effective exercises which works your abs directly. It can be performed by imagining there is a vertical line which divided your body into two equal halves.
How to do:
- Start by sitting on the floor, with your knees bent and feet flat on the ground.
- Then, lean back a little so that your upper body is in a 45-degree angle.
- Link your hands together in front of your chest, then brace your core and raise your legs up off the ground.
- Rotate your arms on one side and then on another direction. This counts as one rep and you can also hold weight from both your hands.
Recommended Repetitions: 20 of 4 sets.
[Read: Exercises for Lower Back Pain Relief ]
2. Leg Lifts
Work your abs with this classic core-buster which not only helps in improving your core strength but also brings substantial benefits for the strength and flexibility of your hips and lower back.
How to do:
- Start by lying down on a mat. Lay flat with your arms at your sides and legs stretched out next to each other, then raise both legs.
- Lift them in a perpendicular position until they are pointing at the ceiling, or as near as you can get. Keep your toes pointed.
- Then return them back at the same pace.
Recommended Repetitions: Shoot for three sets of 10 reps.
[ Read: Waist Slimming Exercises for Women ]
3. Mountain Climbers
Clamber your way to a stronger core with the mountain climber – a full-body exercise that should be in every cardio circuit.
How to do:
- Drop into a top press-up position, supporting your weight on your hands and toes, with your arms straight and your legs extended like in a pushup position.
- Keeping your core intact and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position.
- Repeat the movement with another knee, and then continue alternating legs throughout.
Recommended Repetitions: 20 Reps from both the legs (3 sets)
[ Read: How to Lose Arm Fat ]
4. High-intensity Interval Training
As the name suggests, this type of training requires hard work. It’s a cardio session with short bursts of simple yet compound exercises.Not only it improves your endurance but also helps in strength development. The time limit of every exercise is between 20 – 90 seconds maximum.
How to do:
(i) Butt Kicks — 45 seconds
- (Stand with feet hip-distance apart, Kick your left heel to your left glute. Put your foot back down and repeat with your right foot.
- Continue alternating quickly for 45 seconds.)
(ii) Jump Squats — 45 seconds
- (Stand straight with your feet slightly wider than hip-distance apart. Bend your knees with your butt back, keeping your chest upright.
- Jump up into the air as high as you can. Land softly and immediately
- lower into the next rep. Do as many reps in 45 seconds.)
(iii) Burpees — 45 seconds
- (Start standing with your feet hip-distance apart and bring your palms to the floor or your toes.
- Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.
- Bend your elbows and do 1 push-up.
- Now, jump your feet to the outside of your hands. As you stand up, hit the roof up and jump as high as you can, bringing your arms overhead.
- Do as many reps as possible in 45 seconds.)
[ Read: Exercises for Toning Your Hips ]
5. Single Leg Circle Exercise
If you’re a fan of pilates, then you’ll love this classical Pilates mat exercise. With strengthening your quadriceps and hamstrings, this exercise also challenges your core strength and pelvic stability.
How to do:
- Start on your back with your legs extended on the floor, arms at your side.
- Engage your core by pulling in your abdominal muscles. Extend your one leg straight toward the ceiling.
- Inhale and cross the extended leg up and over the body. It angles up toward the opposite shoulder and over the outstretched leg.
- Lower the leg down towards the centre line in a circling motion while exhaling.
- Keep control on your stretched leg and then sweep it around back to centre at your starting position.
- Do six to eight circles in this direction, then reverse, starting your circle by exhaling and then reaching your extended leg out to the side and then circling back toward and over the body.
Recommended Repetitions: Repeat steps 1 to 4 on the opposite leg and finish it with another stretch.
6. Ankle Touches
This great isolation exercise works the sides of your abs and makes the definition clearer.
How to do:
- Lie back on a mat with knees bent, arms at your sides, and palms facing ankles.
- Raise your head and shoulders a few inches off the floor, making sure to keep your chin off your chest.
- Then, reach toward your ankles in a little pulse, raising your head and shoulders another couple of inches off the mat.
- Hold for one count, and return to starting position. Then, repeat it toward another direction. This counts as one rep.
Perform two sets of 10 to 12 repetitions.
[ Read: How to Get Stronger Legs ]
7. Single Leg Stretch
This exercise supports and stabilizes the trunk as the arms and legs are in motion. It effectively targets the lower abs.
How to do:
- Start on your back with your knees bent and your shins parallel to the floor. Take a few moments to breathe deeply into the back and lower abs.
- Pull your abs in as you exhale, taking your belly down toward your spine as you curl your head and shoulders up to the tips of the shoulder blades.
- As you curl up, extend your left leg at a 30-degree angle. The right leg remains in a tabletop position with the right hand grasping the right ankle and the left hand moving to the right knee.
- Switch legs on a two-part inhale. Breathe the air in as the left knee comes in, and bring more air in as you gently pulse that knee toward you.
- Now the left hand is at the left ankle and the right hand at the left knee.
- Exhale and switch legs again.
- Repeat, switching legs up to 10 times (3 sets).
By consistently doing these exercises will bring tremendous results and will make you mentally stronger as well. The only thing standing in between your fitness goals is the excuses you tell yourself that you can’t be fit and get back in shape. So, get rid of them all.