Nowadays, people don’t have much time for themselves due to fast lifestyle, so they don’t have time to exercise. Another reason is the lack of money. People are unable to purchase organic foods and to go to the gym. On the other hand, it’s not always possible to restrain ourselves from eating delicious greasy food. However, you don’t have to worry if you are too busy because there are some simple workouts that will help you burn fat and make your belly flat.
First thing you should do before you start with the workout, is to measure your belly. Wrap a measuring tape around it and check the girth. The average healthy waist size is 40 inches for men, and 35 inches for women.
1.Hindu/Judo Push-up/Dive Bombers
This exercise is also good for flattening your belly.
Place your hands on the floor at shoulder’s width and keep your back straight. In order to form a push-up position you need to extend your legs. Support you body only with your hands and toes. Put your hands backward toward your feet and keep them straight. Now, arch your chest and body forward as your hips go toward the floor.
Once you return to initial position, straighten your arms and arch your back so your chest can be pushed upwards.
If you are a beginner, you are allowed to start the exercise by putting your knees on the floor. This way you will only need upper body movement. Repeat the exercise in 3 sets with 12 repetitions each.
In order to built strong abdominal muscles and reduce belly fat, you should definitely make some crunches. In order to perform this simple exercise, you need to lay down on the floor, bend your knees and place your feet flat on it. Your hands should be placed behind your head, and then push your back into the floor to tighten the abdominal muscles. Leave a few inches between the chin and chest. Then, roll your shoulders off the floor with 4 inches gap. Hold in this position for several seconds, go back and then repeat it. You should do 3 sets with 15 repetitions each.
Beside making you feel stronger, this exercise will also help you burn that stubborn belly fat. Stand with your feet at hip’s width and squat to the floor, placing your hands at the floor in front of you. Then jump and put your feet in a push-up position, resting your body on the hands and toes. After that, return to initial position by jumping back into it. You should make 10 repetitions in three sets.
4.Lying leg lift
In order to perform this exercise, you will need a bench. Place your hands under the glutes and your legs should hang off the edge. Hold a dumbbell between your legs and straighten them. Raise your legs in perpendicular motion from the floor, and hold at the top for a second. Repeat this exercise in three sets with 15 repetitions.
5.Superman / Extended Arms & Legs Lift
Performing this exercise will help you not only to flatten your belly, but to strengthen your lower back and reduce belly fat as well.
You just have to lie down on the stomach and extend your limbs. Make sure to keep you neck In neutral position. Start lifting your legs and arms up to form an elongated U shape with the body. Hold the position for 3-5 seconds.
Do 3 sets with 15 repetitions each.
Side plank is an amazing exercise which provides excellent results on the belly and lower back. Place your body in a straight line with one elbow under your shoulder. You need to hold as much as possible while making sure not to let your hips drop. After that, repeat the same exercise on your other side. Do the side plank in 3 sets with 30 repetitions each.
This is a well know exercise which gained great popularity among people and it’s all because it is very beneficial for flattening and strenghtening the belly. You should start by getting into a press-up position. Bend your elbows and rest your body on the shoulders – it should be in a straight line from shoulders to feet. Engage your core and hold the position for a few seconds. If you are a er, you should hold the position as much as you can, but after that try to increase the duration gradually.
8.Mountain Climbers/Alternating Knee-ins
If you want to quickly flatten your belly, you should definitely perform mountain climbers exercise. First place your hands on the floor at shoulder’s width with extended torso and legs behind. Only your toes and balls of your feet should be touching the floor. Your body should be e in a straight line at all times and resting only on the toes and hands.
Start with one leg – flex the knee and hip at the same time to push your knee up and under the hip. Make sure your other leg is extended. After that you should repeat the same procedure with your other leg. Do 3 sets of the exercise with 15 repetitions each.