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Excessive fat around the waistline is not a desirable feature, and one must strive towards having a flat stomach as it not only improves the overall physical but also has numerous health benefits. Getting a flat stomach is not an easy job, and one requires tremendous levels of commitment and discipline along with a targeted training program.
Abdominal exercises are the way for people who are looking to reduce excessive fat around the waistline. However, it is not necessary for one to hit the gym to perform these exercises. With a few clever tweaks, combined with a set of bodyweight exercises, one could achieve similar results in the comfort of their homes.
Additionally, ensure that you have a healthy diet that is low on fat and includes good amounts of lean protein, which is crucial for muscle building and recovery.
Let us not wait any longer and look closer at the five exercises that you could perform in the comfort of your home to reduce belly fat.
#1 Crunches
Seen by many as the staple abdominal exercise, the crunches are extremely efficient in activating the entire core region and play a crucial role in reducing excess fat around the abdomen region.
Instructions:
Step 1: Lie down on the floor in a supine position and place the feet close to each other. Position the feet on the floor and slightly bend the knees to form an arch with the floor. Place the palms behind the head without interlocking the fingers.
Step 2: Brace the abdomen region and gradually raise the torso with a stationary lower body. Continue this motion until the upper body is almost perpendicular to the floor.
Step 3: Hold this position for a moment and return to the starting position.
Repeat the exercise for the recommended number repetitions.
Important tips: Wear a weighted vest while performing this exercise for added resistance and improved customizability. Do not use momentum to lower the body as an improper form could lead to a serious back or neck injury.
Next up: V-Ups
#2 V-Ups
Apart from training the muscles in the abdomen region, the V-Ups also activate a host of stabilisation muscles in the back.
Instructions:
Step 1: Lie on the floor in a supine position and place your arms overhead such that they are parallel to the body. Ensure that the feet are close to each other throughout the duration of the exercise.
Step 2: Raise your lower body and the torso simultaneously such that it forms an imaginary V-shape with the floor. For maximum efficiency, do not bend your legs while performing this exercise. Advanced users could further move forward and ensure that the palms touch the legs.
Step 3: Hold the contraction for 30 seconds and return to the initial position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Perform this exercise while wearing a weighted vest for added resistance. People with a history of back problems must exercise caution while performing this V-Ups.
#3 Plank
This wonderful isometric exercise activates the entire core region with increased accuracy. Furthermore, the exercise could be performed by both beginners and casual trainers, thanks to its simple motion.
Instructions:
Step 1: Lie down on the floor in a prone position with your feet position close to each other. Place the arms on the side, parallel to the body.
Step 2: Raise your torso and position the arms beneath the chest such that the entire body is resting on the forearms and the toes. Keep the elbows close to the body throughout the duration of the exercise.
Step 3: Hold the position for 30 seconds and return to the initial position. Do not let the body sag towards the floor while holding the plank position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Perform the exercise while wearing a weighted vest for added resistance and improved customizability.
Next up: Ab Wheel Rollout
#4 Ab Wheel Rollout
The ab wheel rollout targets the entire abdomen region with enhanced precisions and improved accuracy, allowing for an increased calorie burn. This makes it one of the best home workouts to burn the excess fat around the waistline.
Instructions:
Step 1: Secure the ab wheel with both the hands and place it on the floor in front of the body. Position it such that it allows for a good range of motion while performing the exercise. Rest your body on the knees in the initial position.
Step 2: Gradually roll the ab wheel forward until the body is almost parallel to the floor. Continue the motion until the chest is just inches above the floor. However, keep in mind to not let the upper body make contact with the floor.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of repetitions.
Important tip: People with lower back problems must exercise caution while performing this exercise.
Next up: Russian Twist
#5 Russian Twists
The Russian Twists are excellent for toning the entire abdomen region while focusing extensively on the obliques.
Instructions:
Step 1: Lie on the floor in a supine position and place the feet close to each other. Ensure that your feet stay in position throughout the duration of the exercise. Raise the torso such that it makes a 45-degree angle with the floor.
Step 3: Extend the arms forward and twist your torso to the left such that the arms touch the ground. One could either extend the arms fully extended or with the arms slightly bent at the elbows.
Step 4: Pause for a second and return to the initial position. Perform the same motion on the other side to complete one rep.
Repeat the exercise for the recommended number of repetitions.
Important tip: Perform this exercise while holding a weight plate for added resistance and improved customisability.
