Fitness

5 Easy Moves to Blast Off Belly Fat and Flatten Your Tummy – No Equipment Needed

trgetheyHaving an excess of belly fat can cause serious health problems—from heart disease to type 2 diabetes.

According to Harvard Health, every 2 inches of additional waist size raises the risk for cardiovascular disease by 10% even in healthy women.

In this article, I will share 5 easy moves that will help melt off the unwanted pounds around your waist as well as toning those hard to reach abdominal and core muscles.

5 easy moves to whittle away belly fat.

1. Bicycle Crunches

Works the obliques, lower and upper abs, bicycle crunch is one of the best ab exercises you can do to flatten and tone your tummy.

Start by laying flat on your back and your hands behind your head. Make sure your shoulders and elbow are straight. Come up into a crunch, keeping your core engaged and neck away from your shoulders. Move your elbow towards the opposite knee, creating a bicycle movement. Continue alternating from side to side for 12 to 15 reps.

2. Leg Lifts

If there’s one area we, myself included need help is our lower abs. If there’s one move that can effectively target those lower abdominal region is leg lift.

Begin by laying flat on the floor with your legs together and contract your abs. Next, lift your legs up while keeping your core tight and moving slower as you go down. Continue for 10-12 reps.

3. Plank

This is by far my favorite core and ab exercises. The plank exercise will give a serious ab workout simply by holding the core still and tight. Don’t underestimate this workout. You’ll definitely feel it for days after.

Start by getting into a push-up position. Rest your body weight on your elbows and toes and hold that position for as long as you can. 20-30 seconds is always a good place to start.

Tips: Always remember to keep your hips in align with the rest of your body–forming a straight line from your head to your heels.

4. Mountain Climbers

This exercise is an advanced move to the plank. So you’ll work all of the same muscles and more in higher activation.

Start in a pushup position with your arms completely straight, slightly wider than your shoulders width. Keep your abs tight.

Your body should form a straight line–from the back of your head down to your heels.

Without changing or moving your lower-back, lift your right foot off the floor and raise your knee to your chest. Touch the floor with your right toes. Then simultaneously jump your right foot back to the starting position while bringing your left knee to your chest. Alternate back and forth for 30 seconds.

5. Scissors

If you like Pilates, then you will like this ab exercise.

Lie down flat on your back with your feet together, legs extended, and hands flat next to your sides.

Lift your right leg straight up to the ceiling and keep your left leg extended just a few inches off the ground. Slightly lift up your upper body off the floor to perform a crunch and switch legs.

Keep alternating for 20-30 seconds.

6. Stability Pike Crunch

This exercise target your core, hips and the glutes. It also benefits the shoulders as well.

Get down into a pushup position with the tops of your feet on a stability ball. Keep your arms straight with a slight bend on the elbows.

Your body should form a straight line.

Contract your abs to pull your knees toward your body as far as you can without rounding your lower back. Pause for 1-2 seconds then reverse the motion by extending your legs back to the start position. Repeat to complete the set.

Take Home Message

Getting your stomach muscles to show may be challenging but not impossible.

Following the abs exercises mentioned above along with healthy dieting should help those abdominal muscles to take shape.

Also, reducing the amount of added sugar and alcohol in your diet should also help fasten the process.

Getting a flat stomach is an everyday challenge, but with a little planning and doing the right ab workouts should make the process much easier.

A post by Kidal D. (3243 Posts)

Kidal D. is author at LeraBlog. The author's views are entirely his/her own and may not reflect the views and opinions of LeraBlog staff.
Chief editor and author at LERAblog, writing useful articles and HOW TOs on various topics. Particularly interested in topics such as Internet, advertising, SEO, web development, and business.

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