Easy Exercises to Reduce Hanging Lower Belly Fat
Easy Exercises to Reduce Hanging Lower Belly Fat
Here we enlisted 8 wonderful hanging belly fat workouts. Let’s have a look in to them.
1. Double Leg Lifts
Double Leg Lifts are a Pilates exercise that strongly works your core. By keeping your legs firmly together, you transfer most of the work toward your abs. This is more challenging than most Pilates exercises because you’ve to keep your legs straight. Most trainers call this the Mermaid exercise.
How To Do:
Lie face up on the mat and put your palms under your head with elbows wide open.
Spread the legs and raise them upwards keeping them joined at the heels and inhale.
Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
Hold this position for some seconds and then slowly lower your torso in the mat.
Repeat this exercise 10 times at a stretch.
Spread the legs and raise them upwards keeping them joined at the heels and inhale.
Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
Hold this position for some seconds and then slowly lower your torso in the mat.
Repeat this exercise 10 times at a stretch.
2. Flutter Kicks
Abdominal flutter kicks predominantly target your abs and particularly working on the lower abs. They are also superb workout for your hip flexors, where a large extent of the effect is felt as you’re performing repetitions.
Your middle and upper abs will also feel stimulation from this exercise and you’ll get a great overall workout by including this movement into your overall abdominal training routine. Performing the abdominal flutter kicks near the end of a workout will too improve your endurance levels.
How To Do:
Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
With both legs extended and toes pointed lift your right leg off the floor.
And raise your left leg just a few inches off the ground.
Drop your right leg swiftly down so that it hovers a few inches off the ground.
And simultaneously raise your left leg up towards the ceiling.
Without pause, alternate back and forth.
Up and down on each leg is one repetition. Aim For 7-8 repetition.
With both legs extended and toes pointed lift your right leg off the floor.
And raise your left leg just a few inches off the ground.
Drop your right leg swiftly down so that it hovers a few inches off the ground.
And simultaneously raise your left leg up towards the ceiling.
Without pause, alternate back and forth.
Up and down on each leg is one repetition. Aim For 7-8 repetition.
3. Crunches
This is one of the highly recommended exercise which can burn lower belly fat very easily and very fast.
How to Do:
Lie on your back with your knees bent, and your hands behind your head.
Lift your shoulders off the floor and curl your legs towards your ribcage simultaneously.
Slowly, coming back to starting position.
Repeat this process in sets of 5 or 10 and repeat as many times as you can.
Lift your shoulders off the floor and curl your legs towards your ribcage simultaneously.
Slowly, coming back to starting position.
Repeat this process in sets of 5 or 10 and repeat as many times as you can.
4. Criss Cross
The Criss Cross Pilates Exercise works your core. You can apply a rope to ensure proper form.To get the best effect, be sure to keep your core tight throughout the exercise.
The Criss Cross Pilates Exercise will work your core. Because your feet are off the ground, the exercise especially works your obliques and lower abs.
How To Do:
Lie straight on the mat. Place the palms below the head with shoulders wide apart.
Bent the knees and pull it up to the sheens.
Now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
Now inhale and exhale as you spread your left leg out and twist your torso toward right as if to touch the right knee with your left elbow.
Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
Repeat this set for 10 times
Bent the knees and pull it up to the sheens.
Now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
Now inhale and exhale as you spread your left leg out and twist your torso toward right as if to touch the right knee with your left elbow.
Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
Repeat this set for 10 times
5. Exercise Ball Crunch
This exercise ball, stability ball, balance ball and physio ball all mean the same. This will not only improve balance, coordination and stability. This exercise need a lot more muscles stabilization engages.
How To Do:
Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent.
Gently hyperextend back on contour of ball. Place hands behind neck or beside head.
The ball must remain stable during each contraction.
Inhale as you lower back down, and exhale as you crunch.
Perform 1-3 sets and repeat 12-16 times.
Sit on exercise ball. Walk forward on ball and lie back on ball with shoulders and head hanging off and knees and hips bent.
Gently hyperextend back on contour of ball. Place hands behind neck or beside head.
The ball must remain stable during each contraction.
Inhale as you lower back down, and exhale as you crunch.
Perform 1-3 sets and repeat 12-16 times.
6. Rolling Plank Exercise
The rolling plank trains your body muscles around the abdomen, hip and lower back. A plank is the squat of core exercises you should have a perfect one in your exercise repertoire. Mastering a basic plank is the key to building to more complex and dynamic variations like a rolling plank. Planks are amazing for building up your shoulder and back strength, as well as locking up your core muscles.
How To Do:
Lie on one side with your legs completely straight.
Roll your body over into a front plank position with your weight on both elbows and forearms and your body in a completely straight line.
Keep the knees straight. The hips should also not be touching the ground.
Hold this posture for about 30 seconds.
Roll your body over into a front plank position with your weight on both elbows and forearms and your body in a completely straight line.
Keep the knees straight. The hips should also not be touching the ground.
Hold this posture for about 30 seconds.
7. Vertical Leg Crunch
How To Do:
Lie flat on the mat or on the floor with legs extended upwards towards the ceiling.
And then one knee that is crossed over the other.
Breathe in and then lift the upper body towards the pelvis.
Breathe out slowly.
Do about 12-16 crunches for 2-3 sets.
And then one knee that is crossed over the other.
Breathe in and then lift the upper body towards the pelvis.
Breathe out slowly.
Do about 12-16 crunches for 2-3 sets.
8. Hip Lifts
How To Do:
Lie on the floor with your arms by your sides.
Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
Then coming back to the starting position.
Repeat 15 times.
Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
Then coming back to the starting position.
Repeat 15 times.
0 Response to "Easy Exercises to Reduce Hanging Lower Belly Fat"
Post a Comment