Best Exercises to Reduce Belly Rolls Fat

Belly Rolls are one of the worst enemies of every person. Every person wants to look slim and fit, and belly rolls 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.
Blasting your upper abdominals with hundreds of crunches per day is not a sustainable weight-loss strategy, but certain abdominal and full-body exercises can help chisel away at that upper belly roll.

It’s important to realize that your upper and lower abs are actually connected and there’s no way to contract one independent of the other. So, don’t focus solely on upper abdominal exercises; rather, use a variety of exercises to get the job done. Beyond ab workouts, weight training and high-intensity interval training, or HIIT, are effective fat-burning strategies.

1. Bicycle Exercise:

How to Do:

How to Do Bicycle Crunches | POPSUGAR Fitness UK

Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches.
Lift both the legs off the ground and then bend them at the knees.
Bring the right knee close to the chest, keeping the left leg out.
Then take the right leg out and bring the left leg close to the chest.
Alternate bending the knees as if you are using a bicycle.

2. Exercise Ball Crunch:

How to Do:

Pin on Fitness

Lie on the ball so your lower back is supported and feet are firmly planted on the ground.
Place hands across chest or behind the head.
Contract abs and lift your torso up and forward. Lower back down
Keep the ball stable during each crunch.
Exhale when you crunch; inhale when you lower back down.
Do 1-3 sets with 12-16 repetitions.

3. Burpees:

How To Do:

Burpees — the one year review » Joshua Spodek

Start by crouching on your toes with your palms on the ground.
In one swift motion, extend both your legs at the same time so that all of your weight is on your palms and toes while your body is entirely straight.
Then quickly hop back up to the starting position and stand up straight with your hands in the air. Repeat at least five times more.
If you are interested in exercising more muscles at once,
You can also include a quick push up between the plank position and returning to the crouching position.

4. V-Ups:

How to Do:

The V-Up - YouTube

Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach.
Keep your abs tight, a straight back, and strong posture throughout.
Repeat for 15-20 reps.
Once this becomes too easy, increase the difficulty by holding a light weight in between your feet.

5. Seated Russian Twists:

How to Do:

How to Do Seated Oblique Twists With a Medicine Ball

Sit on the floor with your knees bent and feet flat.
Hold your arms out in front of you, hands pressed together.
Lean back about 45 degrees. With a slow, controlled movement, twist to your left side.
Return to center, and twist to your right. That’s one rep.
One full rep should take about 20 seconds. Take a breath and repeat.
Start with four to five reps, adding more reps as you get stronger.
For an added challenge, lift your feet off the floor as you do this exercise.

6. The Wood Chop:

How to Do:

Standing Wood Chop With Med Ball | POPSUGAR Fitness

Start with your feet shoulder width apart, and your knees slightly bent.
With a weight in your hand, start with your arm across your body.
Holding the weight with both hands next to the opposite hip. Bring your arm up and diagonally across your body.
This works the muscles on your sides where your love handles are.
Make sure you are using your core to move the weight, not just your arms.

7. Hipless Crunch:

How to Do:

Hipless Crunch Exercise |

Lie on back with legs lifted and bent, calves parallel to floor, and feet relaxed.
Cross arms over chest with hands on shoulders.
Contract abdominal muscles and lift head, shoulders, and upper back about 30 degrees off floor.
Lower without touching head to floor. Exhale as you lift; inhale as you lower.

8. Crunches:

How to Do:

How to Do an Abdominal Crunch: Techniques, Benefits, Variations

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.