ing you sleepless nights? If yes, give yourself a chance to kick off fat and build a strong and defined abdomen. Diet is a good way to help you lose weight but it cannot be a key method to burn your belly fat. If you really want to lose your belly pooch, you need to include an hour of exercise in your daily routine. Here, we have compiled a list of 6 exercises that can help you reduce belly fat faster than you thought it would take.
- DOLPHIN PUSH UP
Dolphin Push-up exercise will fire up the front of the body as your core lifts you to support the spine. Feel the belly engage as you hug into the midline and tone your midriff. This push-up variation not only strengthens the core muscles however, it also is a great exercise for your upper back and shoulders.
START: Get into the dolphin pose by placing your forearms down on the floor. Then you lift your hips as you would when coming into down dog. Move your forearms to a V position so that you can interlace your fingers the way you would in preparation for a headstand. This gives you a little more traction as you begin to move, but you can also leave the hands separate and arms parallel if you prefer.
FINISH: Move your torso forward so that your face comes over your hands. The elbows will be lined up under your shoulders. Keep your body straight as you would in a plank position. Hold this position for 5 seconds then push the hips back to dolphin. This is the basic back and forth motion of the dolphin push up. Try to do 10 reps, moving the torso forward to a plank position on the inhale and pushing the hips back to high on the exhale.
- CAPTAIN’S CHAIR KNEE RAISE
The captain’s chair looks like a tall, seatless chair with arms and a backrest. You climb into it via pegs or small steps to do exercises to develop your ab muscles. The chair uses some of the same muscles you use in hanging leg raises but supports your back so it’s more manageable for most people.
START: Stand on the captain’s chair to place your back flat on the pad, your forearms and elbows on the pads, and your hands lightly around the gripping handles. Once in position, lift your feet off the stand and squeeze your legs together, keeping abs engaged.
FINISH: Focus on engaging the abs as you bring your knees up towards your chest. Slowly lower the legs back down to complete one rep. Keep your lower back flat and make sure it does not arch. Keep your head and neck relaxed into the support. Focus on using the abs, not just the upper body, to lift. Repeat for 3 sets of 10 reps.
- SIDE V UP
The oblique muscles are crucial to core strength as it is a part of the entire picture of your core. Side V Up is a core exercise that strengthens your obliques as well as the other muscles of the core including your transverse abdominus and medial glute. If you learn how to do Side V Up, you will feel the burn in your belly the next day!
START: Lie on your right side, with your left hand behind your head and your right hand on the floor.
FINISH: Roll slightly back onto your glute, like your sitting in the back pocket of your blue jeans and lift legs a few inches off the mat. Bring top hand behind the head so the elbow is also bent. Lift legs up bringing your knees to your elbow while at the same time crunching your elbow toward your knee. Squeeze your waistline with each lift. Perform the desired number of reps and switch sides.
- TOE TOUCH
Toe Touch is an exercise that focuses on strengthening your abs, especially the rectus abdominus muscle. Although it alone won’t give you a six-pack, it does work the muscle responsible for that cut look.
START: Lie on your back and reach your arms behind you, pointing your legs toward the ceiling. Your neck stays soft as you gaze down at your chest.
FINISH: Swing your arms toward the ceiling; as you do, lift your head and shoulder off the ground and touch your toes, while lifting your pelvis slightly off the ground so your toes move toward your fingers. If your neck tires, place one hand behind your head. Keep your legs directly over your hips – vertical to the floor – at all times to keep the activation in your abs and out of your lower back. Avoid bending your knees. Do two sets of 10.
- HAND FREE SIDE PLANK
New core strength exercise for fitness lovers! You have to really use your belly muscles to stay upright, so you’ll definitely be feeling the core work the day after.
START: Lie on your left side perpendicular to an exercise bench. Bring both feet together on top of the bench with your right foot on top of the left. Keep your feet flexed, and cross your arms in front of your chest.
FINISH: Brace your torso, squeeze your butt muscles, and push your feet to raise your hips. Rise until you form a straight line from your left shoulder to your ankles. Hold it for 10 seconds, and release down. That’s one rep; do a total of five, then switch sides.
- UPWARD PLANK
Upward Plank helps strengthen the shoulders, core, and muscles along the spine. This move also opens up the front body from the hips and abdomen to the heart and shoulders, restoring balance to the stagnant energy and tight muscles caused by normal daily behaviours.
START: Sit in Staff Pose with your hands several inches behind your hips and your fingers pointing forward. Bend your knees and place your feet on the floor, big toes turned inward, heels at least a foot away from your buttocks.
FINISH: Press your inner feet and hands down against the floor, and lift your hips until you come into a reverse tabletop position, torso and thighs approximately parallel to the floor, shins and arms approximately perpendicular. Without losing the height of your hips, straighten your legs one at a time. Lift your hips still higher without hardening your buttocks. Press your shoulder blades against your back torso to support the lift of your chest. Without compressing the back of your neck, slowly drop your head back. Hold this position for 5 seconds and then release.