9 Simple Exercises to Reduce Body Fat


Fat loss has been a major concern for more than 80% of individuals. In a fat loss plan, diet and exercise go hand-in-hand. For achieving fat loss one would have to try different forms of exercises like yoga, walking, swimming, gym workouts, etc., but for an effective result, it’s important to combine different exercises.For example, in a gym, you may combine cardio, strength training and floor exercises. If it’s yoga, then try different types of asanas with Surya namaskar. While you are walking it’s fast-medium-slow and then repeat.






No matter which form of exercise you choose, it is important to focus on exercises to lose Body fat because most of the fat are in that area.

1. Crunches

There is no better exercise that you can think of the reduce belly fat than crunches. It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time.

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How to do?

  • Lie flat on your back on a mat. Bent your knees with your feet touching the ground.
  • Now place your hands just behind your head.
  • Take a deep breath and lift your upper body off the floor. You need to exhale when you are lifting your body.
  • When you bring your body back to its original position you need to inhale. Once you come up you need to exhale.
  • Do this for 10 times and then repeat for two or three more sets.

2. Reverse Crunches

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How to do?

  • Lie your back with your knees bent at 90 degrees. With your palms facing down, place your arms by your sides for support. This is your starting position.
  • With abs contracted and your back pressed into the floor, curl your knees towards your chest as your exhale, your butt may also lift off the floor.
  • As you inhale, slowly and with control lower your legs until your feet almost touch the floor.

3. Straight Leg Raise

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How to do?

  • Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Point your toes towards the wall, and place your hands under your butt with your palms facing down. This is your starting position.
  • Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Inhale and tighten your abs.
  • Exhale and slowly lower your legs to just above the ground (approximately 4 inches – you want to lower your legs as much as you can without lifting the small of your back. You want to keep the small of your back pressed to the floor. Repeat 10 times.





4. Air Cycling

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An effective way to lose fat from the hips. Air cycling also takes care of your pelvic and knee joints.

How to do?

  • Lie on your back and face the ceiling.
  • Lift your legs up to 90 degrees.
  • Start moving your legs as if you are cycling in the forward direction.
  • Do this for 1 minute and then slowly put down your legs and relax.
  • Move your legs up to 90 degrees and start air cycling in the backward direction for 1 minute.
  • Repeat the set 5 times.

5. Roll Up

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How to do?

  • Lie on your back with your legs straight on the ground.
  • Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Your torso should be in contact with the mat. This is your starting position.
  • Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes.
  • Inhale, reversing the movement and exhale half way through the movement to return to your starting position.

6. Step up

It is a dynamic exercise consisting blend of strength, power and balance. This exercise targets all the main muscles of body. You can do this with the dumbbells and barbell.

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How to do?

  • Stand straight on the floor by holding dumbbell in your hands.
  • Now step up onto the bench with your left leg, your arms should be straight.
  • Now also step up your right leg onto bench.
  • Step down in similar manner.
  • Repeat the same process.

7. Hip Lift

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How to do?

  • Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
  • Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
  • Breathe in as you slowly lower your hips to the ground.
  • Repeat 10 times.

8. Scissors

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How to do?

  • Lie on your back with your head and shoulders lifted off the floor and your hands behind your head if you need some support for your neck. With both legs extended and toes pointed lift your right leg off the floor so that it is perpendicular with your upper body (keep your lifted leg as straight as you can) and raise your left leg just a few inches off the ground.
  • Quickly and with control swap leg positions: 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 6 – 8 repetitions.

9. V-Sits

Sit with your feet lifted off the ground and your knees bent into your chest. Place your hands on the floor just behind your bottom. Engage your core by pulling your belly button into your spine. This is your starting position.

Image result for V-Sits exercises

How to do?

  • With control, lean your upper body right back and at the same time extend both legs straight out. Return to the start position. That’s one repetition. Aim for up to 3 sets of 10 reps.
  • Keep your abs engaged during the movement. If this move is too challenging, instead of extending your legs, keep your knees bent as you lower and raise your upper body.





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