Exercises Ideas,  Health and Fitness,  Weight loss

Simple Exercises to Reduce Upper Belly Fat

Upper belly fat is one of the worst enemies of every person. Every person wants to look slim and fit, and upper belly fat crashes down all the dreams. Excess fat gets accumulated in all parts of our body, but the belly is one of the first parts to get affected by fat. Upper belly fat is very stubborn, and it is very difficult to get rid of excess fat from this region.

Even if a person is originally slim, but a little amount of fat in the upper belly region forms a pot belly, and makes the person look very odd and ugly. Upper belly fat looks very ugly, and it damages the entire personality of a person. Slim and fit people are always preferred over fat people, and staying fat free has many other advantages.

So, if you want to stay fit and reduce your upper belly fat, then are some exercises, which can help you lose your upper belly fat.

1. Alternating Toe Touches:

How To Do:

  • Lie on your back with your back pressed against the floor.
  • Elevate one leg up in the air while slowly lifting your torso off the ground. U
  • Using the opposite arm, reach over and try to touch your toe.
  • Remember to exhale while perform this part of the exercise.
  • Slowly begin to lower your torso and arms back down to the starting position while inhaling.
  • Repeat the movement on the other side. Repeat the movement.
  • Try for three sets of 30 reps on each side.

2. Crunches:

Crunches are old school, but the key to using them is to keep going until it burns!

How To Do:

  • Lie down on your back with your knees bent at a 45-degree angle.
  • Place your hands across your chest and crunch upward, lifting only your upper back off the ground.
  • Leave your lower back on the ground.
  • Then come back down, but just before your shoulders touch the ground, crunch upward again.
  • Throughout the movement, do not relax your abdominal muscles but keep them consistently tense.

3. Double Leg Lifts:

Double Leg Lifts are a Pilates exercise that strongly works your core. By keeping your legs firmly together, you transfer most of the work toward your abs. This is more challenging than most Pilates exercises because you have to keep your legs straight. Most trainers call this the Mermaid exercise.

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.

4. Wide-Leg Cross Sit Ups:

How To Do:

  • Lie flat on the ground with your legs spread out wide.
  • Powerfully contract your core, raise your torso, and touch your right hand to your left foot.
  • Return to the bottom. Extend your arms long over your head and stretch out your core; immediately crunch up and touch the ground in between your feet.
  • Return to the bottom a 3rd time. Repeat the motion, touching your left hand to your right foot.
  • Continue to alternate left, middle, right.

5. V-Ups:

V-ups are basically situps with a wider reach. This exercise tones your abdominal muscles so you’re sure to have a sleek figure once the belly fat is eliminated

How To Do:

  • To perform a V-up, lie on the floor on an exercise mat with your hands stretched out above your head.
  • Engage your stomach muscles as you lift your arms and upper body off the floor.
  • At the same time, lift your legs off the mat as high as you comfortably can.
  • Hold the position for several seconds, then slowly lower your legs and upper body back to the mat.
  • As you gain abdominal strength, challenge yourself to lift your legs higher and hold the position longer.

6.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.

7. Rolling Plank Exercise:

The rolling plank exercise is another popular exercise that will work great on your lower back, hip and abdomen areas.

How To Do:

  • Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.
  • You need to look forward so that your neck is aligned with your spine.
  • Now lift the knees up so that you support your legs now on your toes.
  • Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe normally during this routine.
  • Now move to and fro for the next half a minute to constitute a rolling plank exercise.

8. Scissors:

How To Do:

  • Lie down flat on your back with your arms at your sides, palms pressing into the floor.
  • You can place your hands under your pelvis if you feel the need to protect your lower back.
  • Lift both your legs off the floor towards the ceiling, contracting the abs and pressing your lowers abs into the ground.
  • Keeping your abs engaged and lower back on the ground, slowly lower your right leg until it’s a few inches above the floor.
  • Then scissor your legs, lifting your right leg up while lowering your left leg.
  • Continue alternating between your legs for 10 -12 reps per leg.

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