9 Exercises For A Flat Stomach

Are you finding it difficult to get into the jeans that you used to wear in your college a few years ago? Do you feel that you are losing your self confidence due to the bulged stomach area? If belly fat is your concern, then you are just not the only woman in the world with this problem.

Almost 50% to 60% of women in this world are not satisfied with the type of belly they have and are looking at ways and means of reducing the fat stored in their bellies.

Many women love to have a perfect belly that professional athletes as well as celebrities have. If you want to have a near perfect flat belly, then you should be ready to make a few lifestyle changes to reduce the excess belly fat from your body.

One of the best ways to get a slim waistline is to exercise. This article focuses on providing you with simple exercises that you can do at home every day to help in pumping out the excess fat that has built up round your abdomen area.

Causes of Belly Fat :

  • Stress
  • Genetics
  • Poor Metabolism
  • Over Eating
  • Dining Late At Night
  • Hormonal Changes
  • Poor Sitting Posture
  • Sagging Muscles
  • Sedentary Lifestyle
  • Drinking Alcohol
  • Immediate Sleep After Meals

Best Exercises to Reduce Belly Fat:

1. Captain’s Chair:

Image result for captain’s chair exercise

How To Do:

Sit on the chair with your spine straight and shoulders relaxed.

Keep both hands beside you with your palms by the side of your hips, facing downward.

Inhale deeply.

As you exhale, bring both your legs upwards such that your knees are close to your chest. Hold for five seconds. Don’t bend forward and arch your back.

Bring down your legs slowly and repeat.

2. Vertical Leg Crunches:

How to do: 

Lie on your back with ankles crossed and extend your legs upwards try to touch your toes with hands shown below in the picture.

Do the same as you done crunches. Repeat 10-15 times(3-4 sets).

3. Bicycle Exercises:

Image result for Bicycle Exercises

How to do: 

Lie on your back and legs towards floor.

Extend right leg upwards by bending your knee and left leg towards the ground.

Do this alternatively, this way you feel padding a bicycle. Repeat (2-4) sets with full effort.

4. Rolling Plank:

Image result for Rolling Plank:

How to do: 

Take position on your knees and elbows. Lift up your knees by supporting your legs on toes.

This is a plank pose stay for 30-45 seconds.

After that try to move front and backward (rolling plank).

5. Side Plank:

Image result for Side Plank:

How to do: 

Lie down on the ground sideways and lift up the body by supporting your left elbow and left leg.

Your hip shouldn’t touch on the floor. Stay for 30-45 seconds.

Once you practiced extend time to 1 or 2 minutes.Repeat the same other side too.

6. Reverse Crunches:

Image result for Reverse Crunches

Reverse crunches are a strength training exercise that helps to tone and tighten the muscles to reveal a defined belly once the fat is lost.

How to do: 

Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor.

Your arms should be stationary for the entire exercise.

Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor.

7. Standing Side Bend:

Image result for Standing Side Bend:

Standing side bend is one of the most powerful exercise to stretch your body and also reduce the waist and belly fat.

How to do:

 Stand vertically on the floor and bend side by side at least try to hold on for 15 seconds each side.

8. Double Crunches:

Most of us know crunches are right choice to loose belly fat.

How to do: 

Lie on your back with ankles crossed and hands at your ears.

Bend your knees 90 degrees almost touching ground floor.

Crunch up by raising your knees to your chest and chest to knees 10-15 times(3-4 sets).

9. Twist Crunches:

Related image

How to do: 

Lie flat on the floor, keep hands behind your head.

Legs towards the ground and lift the upper torso of right leg and move your right shoulder towards to left torso on the ground.

Do this alternatively repeat for 10-15 times(3-4 sets).