Does the thought of squeezing into your old skinny jeans seem like a distant dream? If you have have been trying to reduce stubborn belly bulge in vain, here’s what you can do for a more toned tummy! Try these eight floor exercises to lose belly fat!
Losing belly fat can be challenging. While spot reduction is not possible, engaging in a well-rounded fitness routine that incorporates targeted floor exercises can help tone and strengthen the abdominal muscles, leading to a reduction in overall body fat, including the belly area.
Floor exercises to lose belly fat
Crunches are a classic abdominal exercise that target the rectus abdominis muscles, commonly known as the “six-pack.” To perform crunches correctly, lie flat on your back with your knees bent and feet flat on the floor. Place your hands behind your head or across your chest and slowly lift your upper body off the floor using your core muscles. Avoid pulling your head with your hands, as this may strain your neck. Exhale as you crunch up and inhale as you lower back down.
2. Bicycle Crunches
Bicycle crunches are highly effective for engaging both the upper and lower abdominal muscles. Begin by lying on your back and placing your hands behind your head. Lift your legs off the floor, knees bent at a 90-degree angle. Perform the movement of bringing your right elbow towards your left knee while simultaneously extending your right leg fully straight. Switch sides, bringing your left elbow towards your right knee and extending your left leg. Continue this pedaling motion, ensuring your core is tight throughout. Aim for 3 sets of 20-25 reps (10-12 each side).
3. Russian Twists
Russian twists are excellent for targeting the oblique muscles, which run along the sides of your abdomen. Take a seated position on the floor with your knees bent and feet resting flat on the ground. Slightly lean backward, ensuring your back remains straight and engage your core muscles during the movement. Hold a weight or a medicine ball with both hands, and twist your torso to the right, then to the left, tapping the weight on the floor beside you. Aim for 3 sets of 20 twists (10 each side).
Planks are a fantastic full-body exercise that primarily engages the core muscles, including the transverse abdominis, which acts like a corset, cinching your waist. Begin in a push-up position, with your hands shoulder-width apart and feet together. Keep your body in a straight line from head to heels, engaging your core and glutes to maintain stability. Hold the plank position for as long as possible, gradually increasing the duration as you become stronger.
Also read: Weight loss can be easier with plank jacks! Here’s how to do it
5. Leg Raises
Leg raises prove to be a highly effective exercise that specifically targets the lower abdominal muscles. Lie flat on your back with your hands under your hips for support. Slowly lift your legs off the floor, keeping them straight, until they form a 90-degree angle with your torso. Lower your legs back down without letting them touch the floor.
6. Dead Bug
The Dead Bug exercise is an effective way to engage the core muscles and stabilize the lower back. To perform the Dead Bug lie flat on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Lower your right arm and left leg towards the floor, keeping them just above the ground, while maintaining a neutral spine. Return to the starting position and repeat on the opposite side, lowering your left arm and right leg.
7. Crab Walk
The Crab Walk is an excellent exercise for targeting the core, glutes, and shoulders. To perform the Crab Walk sit on the floor with your knees bent and feet flat on the ground. Place your hands behind you with your fingers facing backward and your palms flat on the floor. Lift your hips off the ground, creating a bridge with your body. Begin walking backward on your hands and feet, moving in a coordinated crab-like motion. Take a few steps backward and then switch directions, walking forward. Repeat for a set distance or time, ensuring your core remains engaged throughout.
8. Cobra Pose
The cobra pose is a yoga exercise that strengthens the back and abdominal muscles while also improving flexibility. Lie on your stomach with your palms on the floor beside your shoulders. Inhale and gently lift your upper body off the floor, keeping your hips and legs grounded. Hold the pose for 15-30 seconds, breathing deeply, and then slowly lower back down. Repeat 3-5 times.
Also read: If you’re a beginner, try these 6 effective exercises for perfect abs
Combining these exercises with a balanced diet and regular cardiovascular activity is essential for overall fat loss. Stay consistent, be patient, and celebrate every small progress on your journey towards a healthier, fitter you.