8 Simple Exercises to Reduce Body Fat


It’s perfectly possible to body fat simply by exercising, but it takes quite a bit of time and effort. Remember, one pound of body fat is roughly equivalent to 3500 calories. in this exercises to reduce body fat completely.






Here the 8 exercises to reduce body fat fast

1. Bicycle Exercise:

This exercise does not require an actual cycle for implementation. It’s like you need to move your legs in a way you paddle your bicycle. This is how the exercise has got the name “bicycle exercise”.

How to do:

  • Lie down on the floor on your back and keep your hands either on the ground or behind your head.
  • Lift both your legs and bend them at the knees.
  • Bring right leg towards your chest and move left leg away from the chest.
  • Now, bring the left leg towards the chest and move the right leg away from the chest.

2. Planks:

This is a suitable exercise that tones up your abs, shoulders, back muscles and also targets the inner thighs to an extent. You do not need any equipment to make the planks. Getting into plank position is much easier.

How to do:

  • You need to get into the push up position on the floor.
  • Bend your elbows around 90 degrees and rest your body weight on the forearms.
  • The elbows should be in line with the shoulders. Your body should be straight like a plane from head to feet.
  • Hold on to the position as far as possible and feel the stretch in your core, shoulders, and and thighs.

3. Push Ups:

How to do:

  • Lying down on the floor with your palms down and wider than shoulder width, slowly straighten your arms
  • while keeping your back and legs straight.
  • Exhale as you straighten your arms and inhale as you lower yourself back to the floor.
  • Do 2 or 3 sets of 15 to 20 push ups





4. Mountain Climbers:

How to do:

  • Begin in a standard push-up position with your hands and shoulders lined up.
  • Contract your abs and pull your right knee in towards your chest without letting your butt pop up or sag.
  • Also, do not tap your toes to the floor when you bring your knee in.
  • Return your right leg back to start and then do the same thing with the other leg and keep alternating.
  • The faster you go, the higher your heart rate will get and your abs will feel it too.

5. Skipping Rope Exercises:

How to do:

  • Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
  • Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders
  • If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.
  • To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.
  • Begin with 20-second sets.
  • As you build up endurance and coordination, progressively increase the time you spend in jumping sets.

6. Vertical Leg Crunch:

How to do:

  • Lie down with hands behind your head.
  • Put your legs straight up with knees crossed.
  • Flex abs to lift head and shoulders off the floor.
  • Lay back down.
  • Keep legs extended in the air the whole time.
  • Exhale when you flex; inhale when you lay back down.
  • Do 1-3 sets with 12-16 repetitions.

7. Lunges:

How to do:

  • Stand with your feet roughly hip-width apart.
  • Take a big step forward with your right foot and bend your right knee until your thigh is parallel to the floor and your knee is at 90 degrees.
  • Reverse the motion, stepping back into the starting position. Repeat with your right leg.

8. Kicks Exercises:

How to do:

  • Front kicking exercises help not only in dwindling down your body fats but also build up abs and leg muscles.
  • You can stand straight in position of a Thai Kick Boxer and kick frontwards on the punching bag hanging from the roof.
  • Repeat the kicking exercise with both of your legs as many times as possible and witness the drastic change in the shape of your stomach after a month.




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