- by Manipal Hospitals
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- Jul 14 2017
7 Exercise Routines That Will Help Reduce Belly Fat
Losing belly fat is one of the most challenging aspects of building a better physique. Performing standard crunches is the route most people take in order to achieve a flat belly. However, there is more to losing that persistent fat than just a few sit-ups every day. Here are some routines that truly exercise your midsection and work towards improving core strength.
1. Pike and stretch
Lie back on the floor and extend your legs over your hips. Pull yourself up, just as in a crunch, and reach your hand towards your feet. Bring your arms back over your head and lower your right leg. Repeat with the left leg. Perform 20 reps.
2. Bicycle Crunch
Lie back on the floor and bring your hands behind your head. Bend your legs at an angle of approximately 45 degrees and bring your right knee to your chest while simultaneously straightening your left leg. As you perform this, rotate your torso and bring your right elbow to your left knee. Repeat after switching to the other side. Perform 3 reps of 1 minute each.
3. The boat pose
Seat yourself with your knees bent. Extend your legs and breathe comfortably as you do so. Hold this for 30 to 60 seconds. Perform 5 reps.
4. The plank
Lie on your stomach and bend your elbows under your shoulders to clasp your hands. Your feet should be apart along your hips and your elbows should be shoulder-width apart. Contract your abdomen and push off on your toes to lift yourself in a straight line from head to heels. Hold for about 30-40 seconds.
Stand straight with relaxed shoulders. Keep your chin up. Now, step forward on one leg and lower your hips. Your front knee should be directly above your ankle and your other knee should be kept from touching the ground. Transfer the weight to your heels when you get back to a standing position.
Get into a plank position and lower your body. Push yourself back up, all the while making sure to keep your core working. Perform 10-20 repetitions.
Stand with your feet shoulder-width apart. Extend your hands in front of you and allow yourself to move towards a sitting position. Keep your back straight and your thighs parallel to the floor. Perform 10 repetitions.
A flat belly is not only a sign of a healthy physiology but also a huge boost to a person’s appearance. However, it requires you to not just work hard but to also work smart. Follow the above exercises to boost your journey towards a flat belly and a better physique.
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