36 Exercises to Reduce Belly Fat – Easy and Advance

Reduce Belly Fat ExercisesIn busy Cities, Every second or third person is upset with their belly fat. It is becoming a more and more common issue everywhere in men and women, which can lead to many health risks like heart problems or diabetes or similar related issues.

I lost 28 kgs of body weight(My Journey and My Diet) and with my experience, i am sharing some of the best exercises to reduce belly fat at home here.  So firstly the question which arises is, how do you gain belly fat?

How do you get Belly Fat? – There are a number of reasons of gaining belly fat, especially in a female. The most important reason is an inactive lifestyle, when you do not engage in exercise or work out and binge on unhealthy snacks and junk food, especially sugar- packed food and packed food.

Another reason of gaining belly fat can be low- protein diets and also if you drink alcohol regularly, seen particularly in men.

A possible reason can also be lack of sleep and high stress levels. All these can lead to increase in belly fat and weight gain.

Remember, different abs exercises target different belly parts and belly fat, so you need to choose the right exercise which will work for your targeted area.

There are 3 main parts of your belly, which are Upper Belly, Lower Belly, and Side belly fat, which is also known as the term love handles.

Also, let us divide the exercises to decrease belly fat according to difficulty levels, different type and belly parts that they affect, all of which you can do at home and are simple to expertise within a few attempts.

  1. Easy belly fat Exercises For Beginners
  2. Advance Belly Exercises
  3. Fit Ball exercises
  4. Office Chair Exercises
  5. Intense Gym Machines exercises

Also don’t forget to view the complete workout routine and the special exercises to burn belly fat at home at the end of this article.

11 Easy Belly Fat Exercises For Beginners

Upper Belly Exercises

 1.  Thigh Crunches

Thigh Crunches

Correct position– Lie straight on your back and fold your knees (legs bent). Keep your feet shoulder width apart, and in line with the glutes. Keep the knees in line. Place your hands on your thighs, with your palms facing and touching your thighs.

Movement– Slide your arms forward, keeping your palms in contact with your thighs. Slowly reach up to the tip of your thighs by sliding your arms upwards and back again.

While going up, raise your shoulder blades from the ground. Keep your chin off of your chest. Keep looking upwards, which increase the fat burning effect.

Breathing pattern– Inhale through your nose and exhale through pursed lips. Keep the exhalation lengthy. Inhale while lying down and exhale while coming up. Do not exhale from the lungs.

Rule if any- Make sure to raise your shoulders off the floor and keep your chin off of your chest.

How many sets- 3 sets of 30 seconds each (for beginners); and 3 sets of gradual increase in time.

Repetition per set- 30 seconds for beginners; and 30- 45- 60 seconds for intermediate level.

How to increase difficulty level- The most prominent way of increasing the difficulty level is by increasing the seconds per set.

2. Regular Crunches on Floor

Regular Crunches

Correct position – Lie down on the floor with your back firmly gripped. Fold your knees. Keep your feet shoulder width apart, and in line with the glutes. Keep the knees in line.

Keep your hands gently behind your head, such that your shoulder blades form a ‘V’ shape.

Movement – Imagine that you have an orange held under your chin. Gently curl up your spine and come up with your back straight, using your core strength and gentle support movement from your arms.

Go down again and lie straight on the floor. Come up and go down slowly, and have complete control over your movement.

Rule if any- Do not put pressure on your fingers or hands to lift up your upper body. Make sure that you use your core area and belly to do so. Do not arch your lower back while going down, keep it jammed to the floor.

How many sets- 3- 5

Repetition per set- 15- 20

How to increase difficulty level- The difficulty level of this exercise is not the counts but the quality of contractions. When you come up, contract the muscles very hard, and keep the tension on the muscles as you go down.

The harder the contraction, the higher the difficulty level, and the easier you reduce belly fat. This is one of the most effective and easy exercise for a female.

Lower Belly Abs – Crunchless

3. Leg Drop

Leg Drop

Correct position – Lie straight on your back and straighten your knees. Keep your hands in line with the glutes.

Movement– With your legs straight and hands besides your glutes, bring your legs straight up to form a 90 degree angle. Keep your knees straight.

Bring them down again. Repeat the movements while keeping the arms in place, knees straight and back jammed to the floor. This is one of the most effective exercises in reducing lower belly fat.

Rule if any- Keep your knees straight, and keep your back tucked to the floor. Do not slide your hands all the way up to your back. Keep them in line with the glutes.

How many sets- 3- 5

Repetition per set- 15- 20 counts.

How to increase difficulty level- To increase the difficulty level, you can move your arms to the side of your thighs or put them behind your head. Perform the exercise thereafter.

4. Scissors

Leg Scissors

Correct position – Lie straight on your back and place your arms under your glutes, palms facing downwards. Keep your legs straight. Lift both your feet 3 inches from the floor.

Movement– Raise your alternate legs one by one till 30 degree from the ground, and move them like scissors. Keep them moving up and down. With trimming your tummy, it will also reduce your thigh fat.

Rule if any– Keep your knees straight, and keep your back tucked to the floor. Your toes should be pointing out. While lying down, your body should be in line, from the toes till your neck.

How many sets– 3- 5

Repetition per set– 15 to 20 counts.

How to increase difficulty level– Flex your foot and pull your toes back towards your knees. This will increase difficulty level and put additional stress on your abdominal region & lower belly, which means more fat loss.

5. Standing Pike Crunch

Standing Pike Crunch

Main Target Area- Abdominal and Hips

Correct position –  Stand straight and lift your arms up straight. Your legs, back hands and whole body line should be aligned and straight.

Movement– Kick one leg in the air and bring your arms down to touch it. They should be parallel to the ground and meet at your abdominal area.

Repeat it with alternate legs. As you shoulder blades move, you put all the stress on your belly to get the motion completed.

Breathing pattern– Inhale through your nose and exhale through pursed lips. Keep the exhalation lengthy. Exhale while kicking and inhale while standing straight.

Rule if any– Keep your legs as straight as possible, and try to touch your hands to your toes. The motion should be nice and controlled. Do not swing your legs.

How many sets– 2 repetitions, each foot.

Repetition per set– 45 seconds for each repetition.

How to increase difficulty level– Stretch your hamstrings, thighs, glutes, belly and abdominal area as much as you can to make the exercise more effective.

Side belly - Oblique Muscles - Love handles

6. Alternate Heel Touch

Alternate Heel TouchMain Target Area – Oblique Exercise, Love handles especially

Correct position – Lie down on the floor with your back firmly gripped. Fold your knees and keep in mind that your knees should be in line with your body and a few inches apart from each other. Place your arms straight by the side of your body.

Movement – Lift your shoulder and head, and crunch forward just a few inches from the floor. Touch your right heel with your right hand, such that your body stays aligned.

Come back to the initial position and repeat the movement with your left hand. Repeat it a few times.

Rule if any- Your head should be in a neutral position and your back should be firmly attached to the floor.

How many sets- 3 to 5.

Repetition per set- 15 to 20.

How to increase difficulty level- Increasing the number of counts per set can help in increasing difficulty level.

7. Standing Side Stretch

Standing Side Stretch

Correct position – Stand straight with your heels and toes stuck together, and with your knees and back straight. Raise your arms and interlace them together over your head with the palms facing upward. Keep your chest out and chin up.

Movement – While pressing your hips to the left side, bend your upper body towards the right side, while keeping your back straight. You should feel a stretch around your waist.

Keep on holding for a few seconds and come back to the initial position. Repeat with the other side.

Rule if any- Your arms, spine and abdomen should feel the stretch while performing this exercise. Keep your inner thighs, toes and heels stuck together.

How many sets- 3 sets, on each side.

Repetition per set- Hold on for at least 10 seconds on each side.

How to increase difficulty level- Increase the time period slowly with 5 seconds on each side to increase the difficulty level. You will feel sore in your side belly as you keep on increasing difficulty level, and you lose belly fat faster.

8. Jumping Oblique Twists

Jumping Oblique Twists

Correct position – Stand straight with your feet together and back straight. Bend your elbows and position your arms to touch the tips of your fingers, such that your arms are facing parallel to the floor, basically free hand.

Movement– Start hopping back and forth in such a manner that both your feet are together and your waist is twisted in the opposite direction. Your feet should move steadily and should rotate in the opposite direction of your torso, waist and belly.

This exercise should be conducted at a quick pace, each time landing on your toes and then hopping again. Repeat for a few times.

Breathing pattern- Your breathing should be quick as it is a fast paced exercise.

Rule if any- Your shoulders should be straight throughout the exercise, and you need to rotate your hips as much as you can.

How many sets- 3 to 4.

Repetition per set- 45 seconds.

How to increase difficulty level- As you hop and twist around your waist faster, you increase the difficulty level. The time period increased per set can also help in making the exercise more effective and burn more fat.

Complete Belly Exercises

9. Bicycle Crunch – Most Effective

Bicycle Crunch

I love this most, bit easy but you can feel complete core moving inside, means its working, even many 6 pack abs workouts use this exercise to burn fat from complete belly area includes upper, lower and side belly.  It also helps to reduce thigh and hips fat.

Correct position– Lie flat on your back and keep it stuck to the floor. Bend one knee and extend the other such that the knee is straight and the leg is stretched. Put your arms besides the side of your glutes.

Movement– Start by shifting your legs alternatively. The movement will resemble to riding a bicycle, and as you bend one knee, the other leg would be stretched straight. The bent knee would press your belly. Repeat with alternate legs and keep going.

Breathing pattern– You will be inhaling as you change the leg position and exhaling. One round of breathing will be conducted on one set of movement.

Rule if any- You back should be firmly stuck to the floor and your knees should be straight while your leg is stretched. The toes should be pointed. Your fingers should not be pressurized under your head.

How many sets- 3 to 5.

Repetition per set- 15 to 20 counts per full movement.

How to increase difficulty level- Keep you arms behind your hand such that your elbows are pointed out. Your shoulder should go towards your alternate knee. As you keep on lowering your legs, the exercise becomes harder.

So to keep on increasing difficulty level, keep on making your legs more and more parallel to the floor.  Also, the more you bring your shoulders towards your knees, the higher the difficulty level.

10. Plank – The core & belly exercise

Plank For tummy

It effects on whole body and mainly helps to lose belly, hips, thigh area fat.

Correct position– The most important aspect about this exercise is the position and posture of your body.

You need to get into the push- up position on the floor and bend your elbows at a 90 degree angle to the floor. The weight of your body should rest on your forearms. Keep your elbows aligned to your shoulders and keep your body in a straight line.

Movement– Hold this position for as long as you can.

Rule if any- Do not arch your back downwards or do not raise your glutes. Your body should be in a straight line.

How many sets- 3 to 4.

Repetition per set- 15 seconds per set for beginners, 30 seconds for intermediate level and 60 seconds for advanced level.

Weight Loss Journey

How to increase difficulty level- Try to hold for 15 more seconds as you keep on increasing your level to increase difficulty and effectiveness.

 

11. Standing Bicycle Crunch

Standing Bicycle CrunchCorrect position – Stand straight and keep your feet hip distance apart. Place your hands at the back of your head, with elbows pointing out.

Movement – Lift one knee and try to touch your alternate elbow with it at the centre. Stand up straight and repeat the movement with the other knee and elbow. Keep on alternating the movement from side to side.

Rule if any- Keep your body straight and aligned in the beginning position. Stretch out your elbows as much as you can.

How many sets- 3 to 5.

Repetition per set- 15 to 20 counts per rotation, depending on the level.

How to increase difficulty level- The harder you try to touch your elbow to the knee, the more you contract your abdomen muscles, which increases difficulty and effectiveness.

12 Advance Flat Belly Exercises

Upper Belly (Advance)

12 – Situps

SitupsCorrect position – Roll down slowly and lie back on the floor. Bend your knees and keep them a fist distance apart, in alignment with your glutes. Place your hands at the side of your thighs, with palms facing your thighs.

Movement– Slide your arms slowly in the line of your thighs, in a scanning movement, till you sit back in a straight position.

Scan back your arms to return to the initial position and lying back on the floor. Repeat. This is very effective fat burning exercise.

Breathing pattern– Exhale you come up and inhale as you go down.

Rule if any- Your shoulders should be straight and aligned with the body, not near the ears. Do not choke your neck either.

Keep your body in a controlled and relaxed posture, and do not swing or jerk your body while performing the exercise.

How many sets- 3 sets for beginners and 5 sets for advanced.

Repetition per set-15 to 20.

How to increase difficulty level- To increase the difficulty level, straighten your arms over the head, keeping shoulders down the spine and tucking the chin. Slowly lift your upper body in a ‘C’ motion and do not give a sudden jerk.

To further increase difficulty level, straighten your legs and repeat the movement described above.

13. Cross Over Crunch

Cross Over CrunchCorrect position

Lie down on the floor with your back firmly gripped. Fold your knees. Cross one leg over the other, while keeping one knee folded.

Keep your feet shoulder width apart, and in line with the glutes. If your right leg is over your left leg, then straighten out your right arm and place your left arm behind your head.

Movement – Bring your left elbow to touch your right knee by gently lifting your upper body and rotating your shoulder blades. Whilst doing so, bring your right arm beside your glutes.

Get back to the initial position and repeat several times. Now, perform the same movement with the alternate leg.

Rule if any- Your back should be firmly gripped to the floor while you are down. Do not bring your knee upward. You need to move your elbow in the direction of your knee.

How many sets- 3 to 5 sets per leg.

Repetition per set- Start with 30 seconds and you can keep on adding 15 seconds as you advance the level.

How to increase difficulty level- Try to contract your abdomen muscles as hard as you can while keeping a control on your body. Push your upper body more and more towards your knee.

14. Raised Leg Crunch

Raised Leg Crunch

Correct position – Lie back on the floor and raise your legs such that they are straight above your hips and perpendicular to the floor. Your hands should be behind your hand and your elbows should be a bit in.

Movement – Lift your shoulders and move your upper body towards your trunk. Slowly get back to the starting position. Repeat several times.

Breathing pattern – Exhale while lifting up and inhale while going down.

Rule if any- Do not bend your knees and keep your legs straight up in the air, perfectly perpendicular to the floor. Do not put pressure on your hands or fingers. Perform the exercise in a controlled manner.

How many sets- 3 to 5.

Repetition per set- 15 to 20.

How to increase difficulty level- Try to contract your abdomen muscles as hard as you can while keeping a control on your body. Push your upper body more and more towards your trunk.

Advance Lower Belly Fat Area Exercises

15. Flutter Kicks – Advance

Advance Flutter Kicks

Another great and foolproof exercise to lose fat from belly, thighs and hips area, even it will also strengthen your core at home.

Correct position – Lie on the floor on your back, and tuck your back firmly to the floor. Bring your legs straight up. Lower both your feet together to the extent that your back is firmly gripped to the floor and not arched. Place your arms besides your body.

Movement – Move your legs up and down slowly and alternatively. Keeping your knees straight, bring one of your legs down and keep the other one in the same position. Do it with alternate legs such that you are kicking in the air.

Similar Exercise – Scissor kicks – If you wide spread your legs and kick them in a horizontal direction, i.e. over and under (with both legs working simultaneously), you will be performing the scissor kicks. Do it and feel you’re the heat of burning fat J

Rule if any- It is really very important to keep your back firmly gripped to the floor, otherwise the exercise becomes ineffective.

How many sets- 3 to 5.

Repetition per set- 25 to 30, per one complete round.

How to increase difficulty level- Try to lower your legs as much as possible, while keeping your lower back stuck to the floor. The lower your legs, the more contractions would be felt in your abdomen muscles.

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16. Hanging leg raises

Hanging leg raises

Difficult exercise to perform but it’s a fat killer. If you want to lose your tummy fat, try this.

Correct position– You would need a firm pull- up bar to perform this exercise. Grip on to the bar firmly and jump up to lift your body, such that your body is hanging and lifted up the floor.

Your arms should be a bit wider than your shoulder length. Place your feet together. Once you have held on to the bar nice and tight, stretch your core and be prepared to start performing the exercise.

Movement– Using your hips flexors and core area, lift your feet up together, keeping them straight, as high as you can. Bring them down again and repeat.

Rule if any- You need to keep your feet together, firmly grip on to the bar and keep your arms a bit wider than your shoulder length.

How many sets- 2 to 3.

Repetition per set- 10 to 15.

How to increase difficulty level- Try raising your feet together as high as you can, using your hip flexors and abdomen muscles. With regular practice, you will be able to achieve it.

 

17. Reverse Crunches

Reverse Crunches

Correct position – Lie back on the floor with your back gripped to the floor. Place your hands beneath your bottom and bend your knees.

Movement– While keeping the knees bent and toes pointed, hover your feet together upwards such that your thighs come towards the direction of your torso and your toes are pointed towards the ceiling. Repeat several times.

Rule if any- Your toes should be pointed and feet should be together while performing the exercise.

How many sets- 3 to 5.

Repetition per set- 15 to 20.

How to increase difficulty level- You can place your hands behind your head, tuck in your elbows slightly, lift your shoulders and perform the exercise in the same position.

18. Knee Tuck Crunches

Knee Tuck Crunches

Correct position – Sit straight on the floor with your legs straight open. Keeping your lower back and core straight and tight, tuck in a bit of your abdomen.

And grab the floor with your hands besides your glutes, palms facing down, while leaning back on your hips. Bend your knees and bring them towards your core.

Movement – Squeeze your legs inside towards your core and extend them such that they are a few inches off the floor. Bring the knees in again and extend them again. Repeat the movement several times.

Rule if any- Make sure that you are really squeezing in your abs while performing the exercise. Keep your feet together and crunch your shoulders.

How many sets- 3.

Repetition per set- 15.

How to increase difficulty level- Try to extend and tuck in your legs as much as you can. Contract your abdomen muscles to feel the stretch as well.

Oblique Belly Advance Exercises

19. Advance – Mason Twist

 

Advance Mason Twist

Correct position – Sit erect on your sit bones, which are located at the very end of your spine and bend your knees. Grab your hamstrings to get into a proper sitting position.

Make a ‘C’ curve in your body such that your stomach is hollowed out and your lower back is not pressurized. List your legs in the air, while keeping your knees folded.

Movement – Grab a ball in between your hands and rotate it from one side to the other, alternatively. Twist your body along your waist line and repeat the motion.

Breathing pattern– Exhale as you perform the twisting position and inhale when you reach the centre.

Rule if any- Your hips should be in proper position and your body should stay aligned.

How many sets- 3 sets.

Repetition per set- 15 counts on each side.

How to increase difficulty level- To increase the difficulty level, twist your body around your waist as much as you can. You should stretch your abdomen, stomach and waist to the maximum extent.

You should also try to touch the ball to the floor at the alternate side while drawing your elbow down as much as you can, during the full rotation.

20. Oblique Crunches

Oblique Crunches

Correct position –  Lie on the floor with your back stuck firmly to the ground. Bend your knees and place your arms gently behind your head. With keeping your knees together, drop them to the left side of your body.

Movement – Keeping your elbows wide and abdomen tight and contracted, raise your shoulder blades a few inches off the ground. Go back to the initial position and repeat several times. Perform this movement with the other side of your body.

Rule if any- Your knees should be dropped together and held firmly. Your finger should not be pressurized behind your arms. Make sure that your body and stomach are in a controlled position while performing the exercise.

How many sets- 3 to 4.

Repetition per set- 20 counts per side of the body.

How to increase difficulty level- The more you contract your abdomen, the harder you find the exercise to be. You can also increase the difficulty level by raising your shoulder blades to a higher level, while keeping your body controlled.

21. Advance – Side bends

Advance Side bendsCorrect position – Stand straight with your legs spread wide open, a few inches apart from the line of your glutes. Your arms should be spread wide as well, and parallel to the floor, basically free hand.

Movement– Bend your body on one side such that you are tipping that side of your hand to your leg. Stretch as much as you can and come back up again. Repeat with the other hand and keep on alternating.

Rule if any- Do not bend your knees while bending down. Keep your body aligned sideways and do not bend forward.

How many sets- 5.

Repetition per set- 20 counts on each side.

How to increase difficulty level- Try to stretch your body as much as you can. The more you contract your abdomen, stomach and obliques, the more you feel the effectiveness on your side belly and difficulty of the exercise.

22. Plank with Hip Twist

Plank with Hip TwistCorrect position– Get in the plank position which was explained above. You need to get into the push- up position on the floor and bend your elbows at a 90 degree angle to the floor. The weight of your body should rest on your forearms.

Keep your elbows aligned to your shoulders and keep your body in a straight line.

Movement– Start by dipping one hip at one side of your body, like a twist and keeping your abs tight. Contract your belly when you come to the initial position and repeat with the other hip and other side of the body. Make quick movements.

Rule if any- Perform the rotations in a controlled manner and make sure that you feel the contractions in your abdomen. Do not arch your back downwards or do not raise your glutes. Your body should be in a straight line.

How many sets- 3.

Repetition per set- 20 counts on each side.

How to increase difficulty level- Dip your hip as low as possible for increasing the difficulty level of this exercise. You can also do this exercise by resting your body on the arms instead of your elbows.

Complete Abs – Advance Exercises

23. Mountain Climbers – Very Famous

Mountain Climbers

Like Plank this exercise reduce fat from belly area, hips, thigh fat and strengthen your core muscles.

Correct position– The initial position for this exercise is your push up position, which is lifting your entire body off the ground on your arms, parallel to it.

Movement– Once you get in the push up position, raise your knee to bring it towards your chest, while keeping the other foot on the floor. Repeat the movement with alternate knee. Continue with the movements alternatively.

This will not just burn your tummy fat, it will also make your core flexible.

Rule if any- Your lower back should be straight and your body should move in a controlled manner. It will make your movement easy.

How many sets- 3 to 5.

Repetition per set- 25 counts with each foot.

How to increase difficulty level- The more you try to bring your knee towards your chest, the more contractions you feel in your abdomen, which increases the difficulty level.

 

24. Star fish Crunch

Star fish CrunchCorrect position – As the name suggests, you need to get in to a starfish position, which I am sure you must know well. Lie down on your back and spread your arms and legs wide like a starfish.

Movement – Raise your entire upper body to help your left hand touch your right foot. Raise your right foot simultaneously during this movement.

Rule if any- Do not lean or take support with your free hand. Use your entire upper body, from your shoulders to your abdomen to rise and touch your feet.

How many sets- 3.

Repetition per sets- 15 counts.

How to increase difficulty level – As you raise the extent or level of your upper body to touch your feet, the exercise becomes harder. You can also contract your abdomen more to increase the level further.

25. V-ups

V-ups

Correct position – Lie straight on your back and straighten your legs. Place your hands straight open above your head and tighten your abdomen.

Movement– Bring one foot up, with your knees straight. Raise your upper body from your shoulders to your abdomen to reach your arms to touch the foot. Repeat the same movement with the other foot.

Rule if any- Do not give a jerk to your body to lift it up. Come up with a controlled motion and a steady movement. Keep your knees and arms straight.

How many sets- 3 sets.

Repetition per set- 15 counts with each foot.

How to increase difficulty level- Once you have mastered the exercise with one foot touching, bring both your feet up simultaneously while bringing your arms down to touch them.

3 Fit Ball Belly Trimmer exercises

All Exercises on Fit ball, Increase the fat burning process as balancing on the fit ball use more muscular power of related muscle. That’s why using a fit ball is becoming famous and also it’s a fun 🙂

 

26. Ab Pike Crunch

Fit ball pull in and outCorrect position– You need to get into the push- up position on the floor and keep your elbows straight. The weight of your body should rest on your forearms. Place a ball beneath your feet and rest your body in an aligned position and balance it on the ball using both your feet and toes.

Movement- Bring your hips up, to a full extension, such that you form a mountain position, by rolling the ball with your toes. Your arms will stay straight and your face will be in the direction of looking towards your thighs. Get back to the initial position with a flat back.

Rule if any- Keep your feet together, toes on the ball and body aligned. Your elbows should be straight and perpendicular to the floor. Your knees should not be bent while performing the exercise.

How many sets- 3.

Repetition per set- 15 to 20.

How to increase difficulty level- To increase difficulty level, you can add in a variation with the exercise position. Along with the mountain movement, you can alternate with the following position in every count.

Instead of pointing your hips up and keeping knees straight, join your knees and push them in towards your tummy. Repeat with alternate movements. This will really heat up your belly area and lose more fat.

27. V pass Exercise

Fit ball V passCorrect position – You would require a big exercise ball to perform this exercise. Hold the ball between your feet and lie on your back. Place your arms besides your body.

Movement – Raise your feet along with the ball to bring the ball upwards. Curl up your upper body from your shoulders and reach for the ball. Hold it using both your hands in the same position and take the ball above your head.

Keep your feet straight in the air, a few inches off the ground. The position of your feet would depend on the extent of keeping your back stuck to the floor. Again, pass the ball with your hands, over your head, from between your ears, to your feet.

Rule if any- Your back should be stuck to the floor and your knees should be straight. Do not touch our arms or feet to the floor while performing the exercise.

How many sets- 3.

Repetition per set- 15.

How to increase difficulty level- Keep your back stuck to the floor and try to take your feet as low as possible. The more you contract your abdomen and stomach, the more difficult is the exercise.

28. Fit ball Crunches

Fit ball Crunches

Correct position – You would need a fit ball to perform this exercise. Sit erect on top of the ball, like in a squat position and place your arms behind your head, elbows pointing out. To determine that you have a properly sized ball for your exercise, note that your hips are slightly placed above the knees.

Movement – While resisting gravity, lower down with your back on the ball. Your shoulders should touch the ball. Slowly raise your upper body from the shoulders to flex your trunk and crunch forward, pressing your stomach. Get back to the initial position and repeat.

Breathing pattern- Exhale as you lift your shoulders to come up and inhale when you are going down.

Rule if any- You need to keep your body in control and in alignment.

How many sets- 3 to 5.

Repetition per set- 15 counts.

How to increase difficulty level- Crunch harder and contract your abdominal muscles and stomach more to increase the effectiveness of this exercise.

3 Office Chair Exercises for Flat Stomach

Many of us spend most of the time in office, even sometimes more than 10 hours. No time for Gym or home workouts. And sitting on chair so long, increase the risk of gaining tummy. That’s why I am adding here 3 simple yet effective office chair exercises for reducing stomach fat.  So we can shape over self even between the busy office schedules.

 

29. Chair abs pull and out

Chair abs pull out

Correct position – Take your office chair and sit on it in an erect position. Place your arms besides your body, both hands holding the chair from the side. Put your feet stuck together.

Movement – With your knees bent, pull them towards your chest. Your arms should be clutched to the office chair.

Rule if any- Your feet should not touch the ground while performing the exercise. Keep your body in a controlled motion.

How many sets- 3 to 5.

Repetition per set- 15 to 20, depending on the level.

How to increase difficulty level- While pulling your knees towards your chest, add in a little twist with keeping both your feet together. Twist your knees on the other side of the movement as well.

30. Lower abs leg raise

Office chair leg raise

Correct position – Take your office chair and sit on it in an erect position. Place your arms besides your body, both hands holding the chair from the side. Put your feet stuck together.

Movement – Keep your legs straight and do not bend your knees. Lift both your feet together and lower them again. This will work your lower abdomen.

Rule if any- Your feet should not touch the ground while performing the exercise. Keep your body and tummy in a controlled motion. Keep your knees straight.

How many sets- 3 to 5.

Repetition per set- 15 to 20, depending on the level.

How to increase difficulty level- Try to lower your feet as much as you can, with keeping it off the floor. Contract your abdominal muscles to increase the difficulty level.

31. Oblique Exercise

Chair Oblique ExerciseCorrect position – Take a chair and sit on it in an erect position. Place your feet together and arms behind your head, elbows pointing out.

Movement – This movement will be conducted sideways to your body. Keeping your body straight, drop your elbow sideways towards your hip and return to the initial position. Repeat with the other side.

Rule if any- Keep your back straight and elbows pointed out. Keep your body aligned sideways and do not dip your elbows in the forward direction.

How many sets- 3.

Repetition per set- 10 counts on each side.

How to increase difficulty level- Try to dip your elbows as much as possible, giving your waist a stretch.

5 Intense Abs exercises in your Gym Machines

Almost all of the above exercises easily practiced at home. But at gym you will also find many specialized machine to reduce your abdominal fat.  Here is top 5 Exercises with most common abs machines on Gym.

 

32. Decline Situps

Gym Decline Situps

Correct position – You would need a bench in a declined position to perform this exercise. Lock your feet under the foot rest and sit in an erect position.

Movement – With your back arched and core tight, lie back slowly and touch your shoulders and neck to the surface. Come back up in a controlled motion to the initial position. Repeat several times.

Rule if any- Your face should remain parallel to the ceiling and put your arms either behind your hand or straight up vertically.

How many sets- 3 to 5.

Repetition per set- 10 to 15.

How to increase difficulty level- Contract your tummy and abdominal muscles as much as you can. Also, increase your counts to make it more effective. This is an effective exercise for men trying to gain abs.

33. Cable Crunch

Machine Cable CrunchCorrect position – You would require a pulley cable with a rope attached to it. Kneel and grasp on the rope and pull it behind your neck, such that your hands are besides your face.

Movement – Lower down your elbows to the middle of your thighs, while flexing your waist and contracting your abdominal muscles. Hold on to the position for a movement and then return back to the initial position slowly. Repeat several times.

Breathing pattern – Exhale while going down and inhale while coming up.

Rule if any- Your hips should be flexed and your back should be arched.

How many sets- 3.

Repetition per set- 10 to 15 counts.

How to increase difficulty level- Lower down your body and elbows as much as you can to increase the difficulty level. Increase the contraction between your abdominal muscles and increase your count.

34. Captain Chair Oblique Crunches

Captain Chair Oblique Crunches

Correct position – Known as the Captain’s chair, it is a gym equipment to hold and rest your elbows. Lay your back on the mat and place your forearms on the arm pads, with your fists grasping the hold bars. Hang your legs straight down.

Movement – Keeping your knees and legs together, lift them in an oblique movement towards your right side and put them down. Repeat with the other side. Do it several times.

Rule if any- Firmly hold on to the grasp and keep your body controlled. As you bring your feet up, make sure that they are stuck together. Do not shrug your shoulders while performing the exercise.

How many sets- 2 to 3.

Repetition per set- 10 to 15.

How to increase difficulty level- Try to raise your legs as much as you can. You can also add in a twist with each leg raise to make it more difficult and effective.

35. Torso Track Machine

Torso Track exercise

Correct position – You need a machine called as the Torso Track Machine to perform this exercise for your entire tummy. Kneel and place your knees on the knee pad. Lean forward and grasp the hold bars with your hands.

Movement – Slide the hold bar in front and it will lead you body in the forward motion. Pull it back to get back to the initial position.

Rule if any- Keep your arms and elbows straight. Keep a firm control on your body. Flex your hips and keep your back straight.

How many sets- 5.

Repetition per set- Around 1 to 2 minutes.

How to increase difficulty level- Increase the time per set to achieve more effectiveness.

36. Roman Chair Side Bend

 

Roman Chair Side Bend

Correct position – Get hold of a Roman chair equipment. Turn your body on the side and grip your side calf with the grasping bar. Rest your side thigh and glutes to the mat.

You would be standing on a 45 degree angle to the floor. Rest down your arm which is towards the floor and place the other hand behind your head such that your elbows are pointing out.

Movement – Bend your body towards the floor while stretching the waist and putting pressure over the core. Come back to the initial position and repeat several times. Switch sides and repeat the same movement with the other side of your body.

Rule if any- Your legs should be in the same position throughout the exercise, which is straight. Keep your body aligned and elbows straight while performing the exercise. Do not bend in the front direction.

How many sets- 3 to 4.

Repetition per set- 10 to 15 counts per side.

How Many belly fat exercises a day for flat stomach?

You can start with one simple exercise out of each category mentioned above and then gradually keep on adding one exercise or modifying your exercise regime and plan to keep a constant change. It will help you to reduce belly fat faster and you would not have to face monotony.

Can you Lose Belly Fat with Just above Exercises?

These exercises will work well when you follow a healthy diet. The important aspect is that you can perform these exercises at home. It is an excellent option for busy women. You can always be sincere and follow a regular regime at home.

As I always mention that fat loss depends on 70% Diet, 20% exercise and 10% lifestyle changes, so please take care of your diet, remove those junk foods and increase protein in your diet, as these exercises need some muscle power.

5 Foods to Reduce Belly Fat

Healthy Protein, Healthy Carbs and Fat help you to flatten your stomach. I have only mentioned those food names which are been proved to reduce tummy fat by studies and are easily available at home. You must know about these simple ingredients, am I right men and women?

  • Cumin Seeds Water
  • Almonds
  • Peanut Butter
  • Chia Seeds
  • Green Vegetables (Beans, Broccoli)

 

Warm up Exercises for reducing injury risk

If men or women have belly fat, it means that we are not much active, and that means that our muscles are not flexible. If we strain those muscles much, it results in injuries and such injuries will stop you from workout for many days to months.

So it is good to do these 3 simple warm up stretching exercises daily at home to reduce those risks along with reducing belly fat.

BACK PAIN?  Which Belly Fat Exercise to do and which to avoid?

If you have a regular back pain or even temporary back pain, then you should avoid many belly fat exercises, otherwise, the pain will worsen. Here, I am listing a few points to make your experience simple.

Avoid – Toe Touches, Sit-ups, Leg Lifts

Try – Partial Crunches, Hamstring Stretch, Wall Sits, Bird dog, Knee to chest touch

NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.

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