One of the major causes of fat deposition around the waist is a sedentary lifestyle. As the majority of people deal with long hours of sitting at their work, the fat starts accumulating around their belly area over the period.
While diet plays a significant role in maintaining your body weight, a good exercise regime also helps to burn calories. It successfully creates a calorie deficit to accelerate weight loss.
Women today aspire for a flat tummy and you are among one them, here are the best exercises to reduce belly fat for a female at home.
This article will guide you on the most effective exercise to reduce belly fat for a female at home.
There are many exercises like cardio, crunches exercise, tummy, trimmer, etc. are competent to achieve weight loss targets. However, these exercises do not help reduce belly fat fast and efficiently.
To get the best results, follow a diet plan along with the prescribed exercises. Refer to the list of the best diet plan to lose weight fast.
How to Lose Belly Fat at Home?
Here are some fat-burning exercises which can help you effectively in losing fat, especially around your belly:
1. Heel touch
With your flexed legs, lie down on the floor. Keep your feet wider than your shoulder. Keep your shoulders relaxed and hands by your side. Bend sideways to touch your right heel using your right hand. Now bend from your left side to touch your left heel using your left hand. One set is constituted of 20 reps. To get firm upper abs and obliques, do three sets.
2. Scissor Kicks
Lie down on the mat by placing your hands under your hips and legs to be stretched straight outwards. Lift your upper back, head, and legs off the floor. Start lifting one leg after another, but keep them off the floor. Lower the left leg while keeping the right leg constant and then lower the right leg by holding the left leg steady. One set consists of 12 reps. Do the three sets with a break of 20 seconds. It helps in strengthening the lower abs, quads, glutes, and upper abs.
3. Lying Leg Raise
Target your quads, upper abs, hamstrings, and lower abs with this easy exercise. You need to lie straight on your back and raise your feet gently against the wall to form a 90-degree angle. Place your palms flat on the floor. Repeat for 15 times of 3 sets of links.
4. Jackknife Crunch
Lie down on the floor. Extend your hands above the head and stretch your legs. Lift your body by aligning your neck and back. Touch your knees with your hands and go back to the starting position by placing your hands above the head. Do not rest your head entirely on the floor. This exercise strengthens your glutes, quads, lower abs, hamstrings
5. Leg In and Out
Sit on the floor with straight legs stretching out. Now lean back a little by placing your hands behind you. Now bring your upper body close to your knees. Go back to the initial position. Doing two sets with 20 reps is an excellent workout for the hamstrings, quads, lower abs, and glutes.
It is considered the best exercise for upper and lower abs. Lie down on the mat by flexing your knees and placing your feet on the floor. Lift your head above the level by placing your fingers under the head and your thumb at the ear. Lift your head towards the knees and go back to the starting position. Inhale while curling and exhale while getting back to the floor.
Tone up your lower and upper abs with this exercise. Lie on the floor by flexing the knees. Place your hands at the back of your head. Look at the ceiling and lift your shoulders and head off the floor to reach the starting position. By using your core strength, lift your body off the floor to achieve a sitting position. Go down to the starting position slowly. 2 sets of 2 reps are recommended.
8. Russian twist
Sit on the floor. Now lift your legs by flexing your knees. Lean you’re back a little to balance your body. Twist your upper body to the left and then to the right. While exercising, do not hold your breath. This exercise tones up your lower abs, Obliques, glutes, and upper abs.
9. Bicycle Crunch
Lie down on the floor by flexing your knees and uplifting your feet. Hold your head underneath using your fingers and place your thumb at the ears to lift off the head. Start pushing your left leg down and simultaneously curl up by twisting the right leg. Touch your left elbow with the right knee. Once you curl back down, bring the left leg to the flexed position.
10. Lying Alternate toe Taps
Lie on the floor. Lift both legs straight. Now lift your head with the upper back off the floor. Try to touch your left foot using your right hand by curling up. Now curl back down and touch your right foot using your left hand. 15 reps for two sets are a great way to strengthen your glutes, lower abs, obliques, and upper abs. With these exercises, it is equally important to focus on the right diet to achieve better results in a shorter time. It is essential to look at what is on your plate to derive the best benefits from these recommended exercises.