Have you ever wondered why it’s so hard to lose belly fat, even when you eat right and exercise regularly? It turns out there’s a good reason-your abdominal muscles are one of the toughest areas to tone. But don’t worry-there are exercises you can do to target this area and improve your overall fitness.
Research suggests that people with excess abdominal fat have a higher risk of developing cardiovascular disease, diabetes, stroke, and certain cancers.
You can help yourself win the war on belly fat by getting active and adopting healthier habits. One great option is floor exercises. Let’s take a closer look at how they work and how they can help you reduce belly fat.
Floor exercises are an effective way to target your abdominal muscles, and they can be done anywhere without any special equipment. So if you’re looking for a way to start seeing results in reducing your belly fat, add these 6 best floor exercises to your workout routine today! As a bonus, at the end of the article you will find a secret exercise that will help you maximize the benefits of your workout.
1. V Crunches
V-crunches improve core strength and contribute to better coordination and balance.
- Lie on your back. Place your arms along your body and make sure your legs are straight.
- Exhale and lift your back and legs off the floor, squeezing your abs.
- Slowly return to starting position, but do not let your shoulders and legs touch the floor.
- Return to starting position.
- Repeat 15 to 20 times.
You don’t have to touch the floor between reps. Just try to lower your body as much as possible, but don’t touch the floor.
2. Donkey Kicks
Donkey kicks are the perfect exercise to tone your glutes and tone your legs.
- Stand on all fours. Tighten your abs and keep your back straight.
- Raise the previously bent leg by contracting the glutes.
- Return to starting position, but keep your knee off the ground!
- Repeat 20-25 times on each leg.
You can use additional weights to make this exercise more complex.
3. Bridge Exercise
The bridge exercise primarily targets the glutes and also engages the lower back muscles.
- Lie on the floor and place your hands along your body. Then bend your knees.
- Exhale and lift your hips, squeezing your glutes. Your body should be in a straight line.
- Return to starting position and perform 12 to 15 repetitions.
You can change the position of your hands or try single-leg bridges to work all parts of your muscles.
The plank exercise engages your entire body, especially your abdominal and lower back muscles, and helps improve your posture.
- Straighten your body from head to toes. Your elbows should be below your shoulders.
- Make sure you’re not rounding your lower back.
- Contract your core muscles and hold this position as long as possible.
- Rest a bit and repeat the exercise again.
If you can’t maintain proper body position, don’t lean on your forearms, just stay in the top push-up position.
5. Lying Leg Lateral Raises
Lateral leg raises while lying down tone the outer thighs and activate the glutes, making them stronger and lifted.
- Lie on your side. Your body should be in a straight line. Use your arms for support.
- Slowly raise your thigh by squeezing your buttocks. Hold this position for a moment.
- Return to starting position, but do not let the top of your leg touch the other leg until you have completed the set.
- Perform 12 to 15 repetitions on each leg.
Do not arch your back and maintain proper posture while performing this exercise.
The shoulder roll, or inverted pose, helps improve your balance and works your abs and strengthens your back muscles.
- Lie on your back with your knees bent. Place your hands on your lower back for support.
- Lift your legs. Lift one leg at a time to maintain proper neck and shoulder position to prevent injury.
- Straighten your knees and hold this position as long as possible.
- You can support your lower back with your hands or slowly place them on the floor.
- Return to starting position.
This inverted pose is a great exercise that you can use to relax and relieve anxiety. For this reason, it is best to do it at the end of your workout.
Bonus: Try this pose to relax after your workout.
This is a modification of the Happy Baby pose. Provides a gentle stretch of the lower body to help relieve fatigue and calm after an intense workout.
- Lie on your back. Your spine should be neutral during this exercise.
- Slowly raise your knees to your chest. Then grasp the outside of your feet with both hands.
- Make sure your fingers touch.
- Open your knees and bring them to the floor. Your ankles should be above your knees.
- Don’t force your neck!
- Hold this position for 30 to 60 seconds. Take a deep breath.
- Relax and slowly lower your body back down to the floor.