Do your jeans don’t fit you anymore? Perform quick and easy abdominal exercises to lose belly fat. Start a healthier journey now!
Home workouts are highly beneficial for people who can’t go to a gym. They are extremely effective and don't require gym equipment.
We’ve chosen 10 best exercises, which can help men and women with losing belly fat in 1 week. These can help overweight or obese individuals lose abdominal fat without pressure from their surroundings.
Here are the Best Exercises to Lose Belly Fat in 1 Week
Lying Leg Raises
It mainly involves the muscles in your abdomen, legs, and at your back. This exercise effectively burns abdominal fat and improves body endurance.
Step-by-Step Procedure
a. Lie on your back.
b. Raise your two legs to 90 degrees then bring them down slowly.
b. Before reaching the floor, bring up your legs again.
c. Perform 3 sets of 15 repetitions.
Pro Advice
Don’t lift your hips, just your legs alone.
Scissor Kicks
It involves the same muscles as the lying legs raise exercise.
Step-by-Step Procedure
a. Lie on your back.
b. Place your palms flat under your buttocks area.
b. Lift your right leg to 40 degrees.
c. Now, lift your left leg while bringing down your right leg slowly.
d. Perform 3 sets of 12 repetitions.
Pro Advice
Don't restrict your breathing throughout this exercise.
Sit-ups
It's a traditional abdominal exercise that tones your abdominal muscles and boosts good posture.
Step-by-Step Procedure
a. Lie on your back, put your legs together, and flex your knees with your feet flat on the floor.
b. Position your palms behind your head.
c. Pull your body up using your core strength to attain a sitting position.
d. Return to your original position slowly.
e. Perform 2 sets of 12 repetitions.
Pro Advice
While sitting up, use your core strength to pull your body up.
Crunches
They're one of the best burning fat exercises that improve the endurance of your abdominal muscles.
Step-by-Step Procedure
a. Lie on your back and bend your knees with your feet flat on the floor.
b. Put your palms behind your head.
c. Lift your upper back then pause for 2 seconds.
d. Return to your original position slowly.
e. Perform 2 sets of 12 repetitions.
Pro Advice
Don’t hold your breath throughout this exercise.
Russian Twist
This type of core workout is one of the most effective exercises to lose belly fat. It flattens your abdomen in no time and improves the endurance of your spine.
Step-by-Step Procedure
a. Sit on the floor, flex your knees, and slightly lean back.
b. Put your palms together to support your balance.
c. Twist your body from side to side. Don't move your legs.
d. Perform 3 sets of 10 repetitions.
Pro Advice
Twist your body slowly and breathe freely.
Crossbody Mountain Climbers
This exercise vigorously engages your oblique and hip flexors muscles. It also increases the endurance of your shoulders, triceps, and chest.
Step-by-Step Procedure
a. Bring yourself into a push-up position.
b. Alternately pull your knee near your elbow then return to your original position.
c. Perform the steps as fast as you can.
d. Accomplish 2 sets of 25 repetitions. Rest 20 seconds in between.
Pro Advice
Don't sag your stomach and chest and don't jut out your butt.
Plank
An excellent alternative for crunches exercise. It strengthens your core and helps tighten your muscles in the abdominal region.
Step-by-Step Procedure
a. Assume a push-up position.
b. Put your forearms flat on the floor and position your elbows just below your shoulders.
c. Keep your head in a downward direction.
d. Hold your body in this position for 30 seconds. Perform 3 sets.
Pro Advice
Don't hang your stomach or jut out your butt.
Side Plank
Side plank works better than crunches when it comes to strengthening your oblique abdominal muscles.
Step-by-Step Procedure
a. Lie on your right side.
b. Lift your upper body, pelvis, and knees with your right forearm under as your support.
c. Keep your legs together in a straight position.
d) Put your left hand over your hips.
e. Pause in this position for 30 to 60 seconds.
f) Rest for 10 seconds then repeat the whole procedure on your left side.
Pro Advice
Don't drop your pelvis throughout this exercise.
Jackknife Crunch
Jackknife crunch is also called the "V-Up" exercise. It's an effective abs and core-strengthening workout that also increases your flexibility.
Step-by-Step Procedure
a. Lie on your back.
b. Extend your arms up and legs straight.
c. Lift your upper body and your legs simultaneously to form a V-shape position. Try reaching your feet.
d. Bring down your upper body and legs and repeat the process.
e. Perform 3 sets of 12 repetitions.
Pro Advice
Your head and legs should not touch the floor completely.
Lying Alternate Toe Taps
It's a type of abdominal workout that effectively burns off belly fat. You'll utilize your core muscles to completely accomplish this exercise.
Step-by-Step Procedure
a. Lie on your back.
b. Extend your arms up and legs straight.
c. Raise your right leg and left arm.
d. Push your head and upper body up.
e. Attempt to reach your right foot with your left hand.
f. Return to your original position then repeat the process on the other side.
g. Perform 2 sets of 15 repetitions.
Pro Advice
Don't force your body and overextend your arm when reaching your toe.
Conclusion
Achieving a beach body is easy and cost-free. You don't need to go to a gym or buy expensive workout equipment. Just find a space in your home and start your day with the above list of exercises to lose belly fat in 1 week.
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