8 Simple Exercises to Reduce Hanging Belly
Carrying too much belly fat is a big problem for many people nowadays, especially once they hit middle age. Aside from being unsightly, belly fat is the most dangerous type of body fat to carry, as it indicates a higher level of visceral fat around the internal organs. Therefore, in order to lead a healthy lifestyle and feel happy in your body, it’s necessary to take serious action to eliminate body fat.
A combination of exercise and the right diet will help you lose the abdominal fat that’s linked to a higher risk of heart disease.
- Double Leg Lifts:
How To Do:
- Lie face up on the mat and put your palms under your head with elbows wide open.
- Spread the legs and raise them upwards keeping them joined at the heels and inhale.
- Exhale as you pull your torso up from the floor and crunch your tummy, feel the tension in your back muscles and the abdomen at this point.
- Hold this position for a few seconds and then slowly lower your torso in the mat.
- Repeat this exercise 10 times at a stretch.
- Flutter Kicks:
How To Do:
- Lie on your back with your head and shoulders lifted off the floor and your hands behind your head.
- With both legs extended and toes pointed lift your right leg off the floor.
- And raise your left leg just a few inches off the ground.
- 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.
- Crunches:
How To Do:
- Lie on your back with your knees bent, and your hands behind your head.
- Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously.
- Slowly, return to starting position.
- repeat this process in sets of 5 or 10 and repeat as many times as you can.
- Criss Cross:
How To Do:
- Lie straight on the mat. Place the palms below the head with shoulders wide apart.
- Bent the knees and pull it up to the sheens.
- Now pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
- Now inhale and exhale as you spread your left leg out and twist your torso toward the right as if to touch the right knee with your left elbow.
- Now inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.
- Repeat the set 10 times and gradually increase it.
- Exercise Ball Crunch:
How To Do:
- Lie down on the ball so that the lower back is supported and feet are firmly planted on the ground.
- Place your hands on your chest or behind your head.
- Contract your abs and lift your torso up and forward. lower back down.
- The ball must remain stable during each contraction.
- Inhale as you lower back down, and exhale as you crunch.
- Perform 1-3 sets and repeat 12-16 times.
- Rolling Plank Exercise:
How To Do:
- Lie down on the mat or floor sideways. Support your body in the right elbow and right leg.
- The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together.
- Keep the knees straight. The hips should also not be touching the ground.
- Hold this posture for about 30 seconds. Once you are comfortable,
- you can hold this position for about one to two minutes.
- Vertical Leg Crunch:
How To Do:
- Lie flat on the mat or on the floor with legs extended upwards towards the ceiling.
- And then one knee that is crossed over the other.
- Breathe in and then lift the upper body towards the pelvis.
- Breathe out slowly. Do about 12-16 crunches for two to three sets.
- Check out the video above on how to do vertical leg crunches.
- Hip Lifts:
How To Do:
- Lie on the floor with your arms by your sides.
- Your palms facing down and your legs over your hips at 90 degrees. Feet are flexed.
- Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling.
- Then return to the starting position. Repeat 15 times.
