Hey, welcome to my blog post Exercises to Reduce Belly Fat – 8 Simple Home Workouts. Though women all over the world have been struggling to lose belly fat for decades, it is still one of the most difficult tasks when it comes to getting in shape. Wanna get that beach bod but worried it might already be too late for that? Nonsense! All you need is 4 minutes a day to do these 8 simple exercises, and you’ll be on the road to a flat sculpted tummy in no time!
Lie on your back with your feet together. Stretch your arms out to the sides with your palms down to support yourself. Now lift your legs up while keeping your knees together and bent at a right angle. Keeping your upper body planted on the floor, slowly turn your legs to the left without touching your knees to the ground. Freeze like that for a couple of seconds, then return to the initial position. Now repeat the same thing on the other side. Eyes on the timer – let’s do 30 seconds!
Windshield wipers are an awesome exercise when it comes to your obliques and lower abs. The tension you provide when doing slow and controlled reps while holding your legs up in the air gets those muscles working like nothing else, meaning a slim cinched-in waist and the toned abs of your dreams! They also help stretch your lower back, so if you sit a lot and have a sore back because of it, then this exercise will truly work miracles for you. Almost done now… and stop! On to the next exercise!
Side Jackknives – Exercises to Reduce Belly Fat
Lie on your right side and put your feet together, left on right. Put your right hand on your left side and your left arm behind your head so that your elbow points up to the ceiling. Using only the muscles along your sides (that’s your obliques!), slowly raise your legs and upper body simultaneously as high as you can. Hold the peak position for a second and go back down in a controlled movement. But don’t let your feet or shoulder touch the floor! You’ll go straight back up into your 2nd rep. Watch that timer: we’ll do 15 seconds on each side, starting on the left!
Doing this exercise on your side makes your obliques burn! Just be sure to make your moves slow and controlled —doing it fast won’t get you closer to your destination. In fact, you risk damaging your muscles or tendons, so please be careful! And switch over to the right. What’s cool about side jackknives is that they also work your hip flexors, glutes, and, of course, your abdominals. The hip flexors and glutes are a nice addition because who doesn’t wanna have a flat belly plus a toned bottom? And stop! Keep that energy up, and let’s keep chugging along!
Lie on your back with your arms and legs stretched so that your body makes an X. Now, engage your core muscles to lift your upper body and legs into a crunch. At the same time, bend your knees and elbows, and make them meet halfway. Hold this position for a second, and stretch back out without letting your limbs touch the floor. Half a minute on the clock, let’s go!
This definitely isn’t your average crunches? Well, that’s because starfish crunches engage the core from all sides, making your belly perfectly sculpted all the way around. Just see that your lower back doesn’t feel strained — if it does, you’re doing something wrong. You should lift your body with the help of your front, not your back, remember? Okay now, almost ready And there you have it, our third exercise is over!
Prop yourself up on your right knee and right hand, keeping the latter in line with your shoulder. Put your left hand behind your head and lift your left leg up so that it’s parallel to the floor. Bring your left knee to the left elbow in a side crunch, hold it for a second, and then get back to the initial position. Easy-peasy, so let’s do 15 seconds on each side!
Triangle crunches are a real burner for your obliques. As you know, these muscles shape your waist, so the more you train them, the more sculpted your abs will look. Involving your hips will also help you in the long run because it improves your stamina, which is never a bad thing! Okay, the other side now! Just like the rest of the exercises in today’s workout, this one gives the best results if done slowly but correctly. The overall routine is pretty short, just 4 minutes, so no need to be in a rush! Alright, that’ll do! We’re halfway through the workout, let’s keep it up!
Heel Touchers – Exercises to Reduce Belly Fat
Lie on your back with your knees bent and your legs slightly wider than shoulder-width apart. Keep your arms at your sides. Now breathe out and extend your left arm while lifting your upper body off the floor and reaching for your left heel with your fingers. Hold for a second and return to the initial position, breathing in. Then do the same thing on your right side. 30 seconds, let’s go!
Heel-touchers aren’t too intense, so they kinda serve as a nice little mid-workout break. But they do target your obliques and abs, so they’re definitely worth doing! A little more to go, hang in there! Make sure your core is engaged and your lower back isn’t. If you feel any discomfort, stop, and think about what you could be doing wrong. Okay, awesome! Let’s keep moving!
Lie on the floor on your right side, feet stacked together left hand behind your head. Keep your right arm relaxed on the floor in front of you – don’t prop yourself upon it. Now, keeping your legs straight, lift them up using your obliques and abs, and raise your upper body at the same time. Reach your left elbow to your legs so that your body makes a V shape. Hold for a second and then slowly go back down. You know the drill: 15 seconds on each side. Ready? Go! You’ve done your fair share of oblique exercises by now, so you’ll really be feeling the burn tomorrow!
But don’t worry, you’ll get used to it in no time! Plus, no pain, no gain, right? Ok, that’ll do. Now switch sides. It’s worth mentioning that while raising your upper body, you can support yourself with your extended arm, just don’t lean on it too much. You want your core doing most of the work, not your arms. Ok, that’s enough! Your sides must be on fire by now! We’re almost done here, just two more exercises, so don’t give up on me now!
Bend & Kick – Exercises to Reduce Belly Fat
Get on all fours with your knees in line with your hips and your hands under your shoulders. Keep your back straight, head facing down, and raise your bent leg up behind you in a kicking motion. Ideally, your raised foot should point toward the ceiling at the highest peak. We’ll do each leg for 15 seconds, starting with the right one. This exercise is also called “donkey kicks” and you can see why. Just really watch your form: your neck and back should be kept in a straight line. That way, you won’t strain any muscles. They seem easy enough, but donkey kicks can actually be quite dangerous if done incorrectly. Ok, now kick that left leg back.
Again, don’t rush yourself. Doing it faster doesn’t equal faster results. It’s not about how many you do but how well and effectively you do them. That’s especially important for this one because if you kick too roughly, you can hurt your hamstrings. And relax! One more exercise to go!
Stand up straight, feet hip-width apart, and hands behind your head. Now bend your right arm and left leg and reach them toward each other in a crunch. Make it slow and controlled, remember? Now do the same for your left arm and right leg. Last 30 seconds on the clock, let’s do this! Standing cross-crunches are a great finishing exercise that targets your abs, obliques, and hip flexor muscles. You’ll get the fat just melting off your body with this set. And again, it’s not that hard to do once you learn the ropes. Just make sure to keep your core and glutes engaged – don’t do it all willy-nilly! A little more and done!
That’s it for today’s workout! Remember to come back to these tips and do it every day with me. Be sure to add reps as you build up strength and stamina – that way, you’ll continue to see progress. And in just a month, you’ll be rocking a gorgeous midsection and tush! Yeah, I’d say you’ll be more than ready for beach season! Do you know of any other effective exercises for a slim waist? Let me know what I left out down in the comments! Remember to share it, and head over to the Health-Fitness-Journal lots of fun workout posts and more!