Exercises Ideas,  Health and Fitness,  Weight loss

8 Simple And Most Effective Exercises to Reduce Jelly Belly Fat

Are you ashamed of wearing a crop top? Is your jelly belly fat making you look bad? Then, you must seriously think and start indulging yourself in some exercises. You can try the exercises at a gym under the guidance of a trainer, or else at home. In addition to exercise, diet is also important to reduce Jelly belly fat, and therefore, you must have to maintain a proper diet chart and then start your exercise.

Your diet plan, routine exercise regimen, seriousness, commitment and perseverance give positive outcomes in Exercises to reduce jelly belly fat.

1. Back Crunches:

How to Do:

  • Lie down on your back and raise legs to an angle of 90 degrees against the gravity.
  • Maintain this position for some time. Thereon, you can drop down your legs to ground slowly and steadily.
  • In fact, you can also repeat the same exercise with one leg at a time.
  • Allow the other to rest straight on the ground till other reaches back to its initial position.

2. Exercise Ball Crunch:

This exercise is done with the help of an exercise ball crunch and is great for working out your abdomen muscles. In this exercise, the abdomen gets exerted while the rest of the body is stabilized throughout the routine.

How to Do:

  • To start off, lie on the ball with your lower back fully supported and your hands placed behind your head.
  • Now lift the torso off the ball by contracting the abs to pull the bottom of the rib cage towards the hips.
  • Curl up, keeping the ball stable and then lower back down to stretch the abs. Do at least 1 to 3 sets each with 12 to 16 reps.

3. Crunches:

Nothing burns belly fat faster than crunches! Crunches possess the number one position with regards to fat-burning exercises. Presently, now is the right time that you start with this abs crunching exercise. Follow the steps said below.

How to Do:

  • Lie flat on the floor with the lower back pressed into the ground.
  • Place your hands slightly either side of your head, do not lock your fingers or pull the head up.
  • Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs.
  • Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck.
  • Repeat for an alternate 10 times.

4. Lunge Twist:

How to Do:

  • For beginners, it is very good as it helps reduce the lower belly fat very quickly.
  • Here is how you can do this exercise: Stand with both the legs apart keeping both the hands aligned closely with the body.
  • Move a step forward with the right leg, bend at knee and stretch a bit and keep your torso (body) straight.
  • Similarly, repeat the step with the left leg.
  • Do this exercise for 15 minutes.

5. Bicycle Exercise:

Cardio exercises are one of the best exercises for burning body and belly fat. Exercising on the bicycle is one of those which are great for body rotation, abdominal stabilization and more abdominal muscle activity.

How to Do:

  • Start off by lying on your back with your hands behind your head.
  • Now slowly raise your knees to your chest while lifting your head and shoulders off the floor.
  • Bringing your right elbow towards your left knee, straighten your right leg.
  • Now switch sides, bringing your left elbow to your right knee and straightening your left leg.
  • While doing this exercise, keep your breathing relaxed and even.
  • Do 1 to 3 sets with 12 to 16 reps each.

6. Twist Crunches:

Once you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise.

How to Do:

  • Lie down on the floor with your hands behind your head.
  • Bend your knees as you would do in crunches, keeping your feet on the floor.
  • You have to lift your upper torso while performing crunches. But, in twist crunches, you have to lift just your right shoulder towards the left, keeping the left side of your torso on the ground.
  • Again alternately, lift your left shoulder towards the right, keeping the right side of your torso on the ground.
  • Repeat 10 times.

7. Bending Side To Side:

This is yet another great exercise for reducing jelly belly fat.

How to Do:

  • Stand erect with your feet together and keep your hands to the sides.
  • Keeping your legs grounded, bend your body to the right as much as possible till you feel a strain
    on your left waist. As you do so, ensure your right hand is on the right hip, and the left hand is raised
  • upwards. Stay in the position for 15 seconds.
  • Return to the original position.
  • Now bend to the left, and retain the position for another 15 seconds.
  • Slowly, you may increase the holding time to 30 seconds.

8. Reverse Crunch:

Reverse Crunches are almost like crunches, but instead of lifting your torso, you have to lift your legs.

How to Do:

  • Lay on a flat surface.
  • Bend your knees at a 90’ angle.
  • Place your hands behind your head.
  • Now lift your legs towards your torso by exerting pressure on your shoulder.
  • You have to do it 20 times in a day if you are a beginner.

However, increase the count at regular intervals to increase strength and stamina.

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