Belly fat can be stubborn and hard to lose, but if you follow a proper diet and do a set of simple exercises regularly, you can easily reduce your belly fat in a few weeks.
THE WORKOUT
Perform each exercise as indicated and move straight on from one exercise to the next. Repeat 3 to 4 times depending on your fitness level.
1. BUTTERFLY CRUNCH
- Lie on your back with your knees out to the sides and the soles of your feet together (in a butterfly position).
- Put your hands behind your head. Lift your chest a few inches off the floor and bring your hands and knees toward each other. Make sure not to lift your lower back off the floor.
- Hold this position for a moment, and really feel your abs squeezing.
- Slowly lower yourself back to the floor.
- Continue for 10 reps and do three sets.
2. SCISSOR CRUNCHES
- Lie on the floor with your back flat. Put you arms by your side with your palms flat on the ground.
- Lift both legs straight up toward the ceiling.
- Slowly lower your right leg down toward the ground until it is a few inches above.
- Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.
- Repeat a total of 3 sets with 10 reps each.
3. REVERSE CRUNCH
- Lie on your back and extend your arms out to the side.
- Raise your knees and feet so they create a 90-degree angle. Contract your abdominals and exhale as you lift your hips off the floor with control; your knees will move toward your head.
- Try to keep your knees at a right angle. Inhale and slowly lower. Repeat 8 to 12 times. Do 3 sets.
4. SIDE CRUNCHES
- Lie on the floor with your lower back stacked against the floor and knees bent.
- Lift your shoulder blades off the floor and maintain this position throughout the exercise.
- With your arms straight and slightly above the floor, touch your left foot with left hand, come back and repeat on the other side. This is one rep.
- Do at least 2 sets of 20-30 reps.
5. TOE TOUCH
- Lie on your back with your legs straight above your hips and your arms straight above your shoulders.
- Slowly bring your shoulder blades off the ground and reach for your toes as you exhale.
- Gently drop down but do not let your shoulder blades touch the ground.
- Your abs should be tight throughout the exercise and your legs should be straight.
- Keep your back flat on the floor.
- Do 2 sets of 15 repetitions.
6. PLANK
- Lie on your stomach on the floor and hold your elbows directly under your shoulders and place your wrists in line with your elbows.
- Push your body up balancing on the elbows (arms) and toes while contracting your stomach, tailbone and thigh muscles.
- Avoid pushing your hips up too high or letting them sag to the floor. Your body should form a straight line from your head to your feet.
- Breathe normally, hold the posture for 3 seconds, and then go back to primary position. Repeat it 10 times.
