8 Effective Exercises To Reduce Hanging Belly Fat!

Having a large pot belly isn’t good for your health. It increase the risk of developing several diseases, like diabetes and dementia. So, exercising is a great way of melting away fat from different body parts, including the belly. There are more than a few exercises which can target this area and melt away all the excess fat from the midsection, quick and extremely effective.

1.Double Leg Lifts

How To Do:

  • Lie on your back and extend your legs straight up toward the ceiling. Rotate the legs out slightly, keeping the heels together and inner legs pulled in the center line, in Pilates stance. Point the toes.
  • Place your hands behind your head, keeping the elbows wide and chest open.
  • Inhale. On the exhale, pull your abdominals down to the floor. Allow that motion to press your lower back into the floor as you curl your upper torso up off the floor. You will maintain this core strength torso position throughout the exercise.

2.Flutter Kicks

How To Do:

  • Lie on your back on a gym mat with your legs extended and your arms alongside your hips, palms down.
  • Lift your legs 4 to 6 inches off the floor. Press your low back into the mat.
  • Keep your legs straight as you rhythmically raise one leg higher, then switch. Move in a fluttering, up and down motion.

3.Crunches

How To Do:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

  • Place your hands behind your head so your thumbs are behind your ears. Don’t lace your fingers together.

  • Hold your elbows out to the sides but rounded slightly in.

  • Tilt your chin slightly, leaving a few inches of space between your chin and your chest.

  • Gently pull your abdominals inward.

  • Curl up and forward so that your head, neck, and shoulder blades lift off the floor.

  • Hold for a moment at the top of the movement and then lower slowly back down.

4.Criss Cross

How To Do:

  • Lie straight on the mat. Place the palms below the head with shoulders wide apart.
  • Bent the knees and pull it up to the sheens.
  • Pull up your head and shoulders up from the mat till the base of shoulder blades as you exhale.
  • Now inhale and exhale as you spread your left leg out and twist your torso toward right as if to touch the right knee with your left elbow.
  • Inhale as you straighten your body and switch legs, exhale as you spread out the right leg and twist your torso towards left as if to touch the left knee with the right elbow.

5.Ball Crunch

How To Do:

  • To start, sit on the ball and “walk” your feet out until you are lying on your back, with your thighs parallel to the floor and your knees at a right angle. Your feet should be directly under your knees.
  • Once you are in a comfortable, balanced position, put your hands behind your head. Your hands are used to support your head — not to pull it up. Your spine should remain in a neutral position, meaning it does not curl up. Engage your core muscles, and keep them engaged throughout the movement.
  • Keeping your core engaged and your spine neutral, bring your shoulders up toward the ceiling a few inches, then lower back to the starting position.

6.Rolling Plank

How To Do:

  • Lie on one side with your legs completely straight. Using your elbow and forearm, prop your body up, making sure your body forms a straight line from your shoulders to your ankles.
  • Roll your body over into a front plank position with your weight on both elbows and forearms and your body in a completely straight line. Hold this position briefly.
  • Transition into a side plank on your other side, making sure that once again your body forms a straight line from shoulders to ankles.

7.Vertical Leg Crunch

How To Do:

  • Lie on your back and raise your legs until they’re perpendicular to the floor. Keep them straight and squeezed together.
  • Use your hands to support your neck by gently placing your palms on the back of your head.
  • Engage your abdominal muscles and lift your shoulders and upper back off the floor. Think about lifting your chest to the sky instead of rounding your shoulders.
  • Hold the crunch for one second and slowly lower the upper body to the starting position, and repeat.

8.Hip Lifts

How To Do:

  • Pull your navel in toward your spine. Inhale.
  • Exhale as you lift your hips a few inches off the floor, keeping your legs pointed straight up. Your hips should leave the floor as you push your legs up toward the ceiling. Really pull in the lower abdominal muscles during the lift. Don’t lift your head during the lift, but keep it resting on the floor.
  • Slowly lower your hips back to the floor, inhaling as you do.
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