9 effective exercises that help to reduce abdominal fat.

 

Here are 9 effective exercises to reduce abdominal fat:

Crunches:

Crunches

Lie down straight on the floor. Fold the legs slightly apart. Place both hands on either side of your head i.e. behind the ears. Now exhale and go up. Make sure you exhale as if you were blowing from your mouth and do not put any pressure on your neck. You will pay attention to your abdominal muscles. Do not bend the neck. The neck will be straight and you have to look towards the ceiling. Now lower yourself to take a deep breath, but do not touch your head on the floor; There will be some gaps in your head from the floor. In this way, go up again and crunch down. Not too fast. You have to do a medium rhythm. You will do this 12 times in total. After completing 12 times, lie down and rest for one minute. And after a minute start again in exactly the same manner. Do it again 12 times. Thus 12 times will be one set; Thus, two sets have to be done. Pay attention to the contraction and expansion of your abdominal muscles.

Sit-up:

sit-up

Lie down on the floor or a flat place. Now fold the legs. Keep the hands straight along with the knees towards the front. Now sit up straight in front while exhaling. The legs will be folded. After that lie down in the previous position again. Stay in the sitting position for short time. Sit up and lie down again, sit up again. That's how it will be once. You will do this 12 times in total. After having complete 12 times, lie down and rest for one minute. After a minute start again in exactly the same manner. Do it again 12 times. Doing this 12 times will complete a set. You need to complete two set in this way in the initial state. You can increase the set to three later.

Leg raise:

Leg raise

Lie down straight on the floor. Lift the legs straight up to 90 degrees. The hands will be on the right side. Now lower your both legs in pairs to take a deep breath. However, the legs will not stick to the floor. Keep some distance between the floor and your feet. Exhale in that position and raise your legs 90 degrees again. Move down again. From head to the waist will stick to the floor. Do two sets of 12 times in this way. This exercise is very beneficial for the lower abdomen and helps to reduce abdominal fat.

Abs twist:

Abs twist

Sit with your legs straight in front. Now fold the legs and move the soles of the feet a little higher from the floor. Move the upper part of the body from the waist to the back. And with both hands in a salutation, turn to the right once and turn to the right waist again or bring it to the waist. Do two sets of 12 times in this way. This will reduce the fat on your waist and lower abdomen.

Plank:

Plank

Lie on your back, with both arms folded in front, resting on the elbows and toes, keeping the body in a parallel position. Stay in this position for 10-15 seconds in the beginning. Later you can gradually increase the time to 40-45 seconds. It happened once. Do this 2-3 times. Take a little rest after each time. This will reduce your abdominal as well as back and arm fat.

Twist Crunches:

Twist crunches

Twist crunches are a lot like basic crunches. Lie down straight on the floor. Fold the legs slightly apart. Put your both hands on either side of your head, i.e. on the back of the head or behind the ears, if you desire. Now lift your head a little and gently move your right shoulder to the left, this time keeping the left side of your body on the ground. In the same way, lift the left shoulder again and gently turn to the right. Do 2-3 sets of 12 times in this way.

Bicycle Crunches:

Bicycle crunches

Lie down on the floor straight. Keep your legs straight. Place both hands on either side of your head i.e. behind the ears. If you want, you can raise your head a little or put it on the ground. Now keep the left leg straight, fold the right leg and pull it towards the chest and after this keep the right leg straight and fold the left leg and pull it towards the chest. Go cycling like this.

Bending side to side:

Bending side to side

Keep your hands behind your head and stand by straightening your legs. Or if you want you can keep your hand on your waist. Then once you have to lean to the left, once again you have to lean to the right. Do this 30 times.

Reverse Crunches:

Reverse crunches

Lie down with your legs straight. Place both hands on the side of the waist. Now fold the legs and try your best to lift the waist as high as possible. Inhale while raising the waist and exhale while lowering. Continue this process 15 to 20 times.