SIMPLE EXERCISES TO REDUCE BELLY ROLLS FAT

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Belly Rolls are one of the worst enemies of every person. Every person wants to look slim and fit, and belly rolls fat crashes down all the dreams. Excess fat gets accumulated in all parts of our body, but the belly is one of the first parts to get affected by fat.

Blasting your upper abdominals with hundreds of crunches per day is not a sustainable weight-loss strategy, but certain abdominal and full-body exercises can help chisel away at that upper belly roll. It’s important to realize that your upper and lower abs are actually connected and there’s no way to contract one independent of the other. So, don’t focus solely on upper abdominal exercises; rather, use a variety of exercises to get the job done. Beyond ab workouts, weight training and high-intensity interval training, or HIIT, are effective fat-burning strategies.

1. Bicycle Exercise:

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How to Do:

  • Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches.
  • Lift both the legs off the ground and then bend them at the knees.
  • Bring the right knee close to the chest, keeping the left leg out.
  • Then take the right leg out and bring the left leg close to the chest.
  • Alternate bending the knees as if you are using a bicycle.

2. Exercise Ball Crunch:

Anyone knows that basic squats usually make your booty BURN. But, no matter how many reps you do, this move will only work your glutes from one angle. To achieve the best possible results in the least amount of time, you’d better varify your workout with exercises that are great for all butt muscles. If you’re ready to round out your glute routine.






The Workout: To work toward a round butt, repeat each exercise for 50 seconds to one minute on each side in the order listed. Then repeat the entire set up to 3 times to seriously feel the burn.

1. Single-Leg Glute Bridge

Lie on your back with your knees bent and soles of your feet on the floor. Extend one leg. On your exhale, squeeze your glutes, and push your hips up toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep.


2. Hydrants With Leg Extension

Begin on all fours with your knees hips-width apart and your wrists stacked over your shoulders. Keeping the knee bent to a 90-degree angle, lift the right leg out to hip-height, then extend the raised leg straight out to the side. Pause before you bend the knee again and bring your leg back to starting position to complete one rep.






3. Heel-Lifted Sumo Squat

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Begin with your feet slightly wider than shoulders-width apart, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, then press into your right heel to stand up into the starting position to complete one rep.


4.Bear Plank Leg Lifts

Begin in a plank position with your shoulders stacked above your wrists, and your body in a straight line between the top of your head and your heels. Lift your right leg and bend the knee 90 degrees, bringing your heel toward your butt. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your right knee back to meet your left knee to complete one rep.

How to Do:

  • Lie on the ball so your lower back is supported and feet are firmly planted on the ground.
  • Place hands across chest or behind the head.
  • Contract abs and lift your torso up and forward. Lower back down
  • Keep the ball stable during each crunch.
  • Exhale when you crunch; inhale when you lower back down.
  • Do 1-3 sets with 12-16 repetitions.

3. Burpees:

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How To Do:

  • Start by crouching on your toes with your palms on the ground.
  • In one swift motion, extend both your legs at the same time so that all of your weight is on your palms and toes while your body is entirely straight.
  • Then quickly hop back up to the starting position and stand up straight with your hands in the air. Repeat at least five times more.
  • If you are interested in exercising more muscles at once,
  • You can also include a quick push up between the plank position and returning to the crouching position.

4. V-Ups:

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How to Do:

  • Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
  • Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
  • Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach.
  • Keep your abs tight, a straight back, and strong posture throughout.
  • Repeat for 15-20 reps.
  • Once this becomes too easy, increase the difficulty by holding a light weight in between your feet.

5. Seated Russian Twists:

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How to Do:

  • Sit on the floor with your knees bent and feet flat.
  • Hold your arms out in front of you, hands pressed together.
  • Lean back about 45 degrees. With a slow, controlled movement, twist to your left side.
  • Return to center, and twist to your right. That’s one rep.
  • One full rep should take about 20 seconds. Take a breath and repeat.
  • Start with four to five reps, adding more reps as you get stronger.
  • For an added challenge, lift your feet off the floor as you do this exercise.

6. The Wood Chop:

As women are getting older they are prone to change. It is a scientifically proven fact that women that are in their 40s have quite different bodies from those that are in their 20s. The truth is very simple: you should not get depressed and sad because of the changes that your body goes through. There is a simple solution how you may turn your body into a great shape.

 

If you have already turned 40, then you should start practising daily fitness routines, such as strength training and lifting weights. These workouts may be very beneficial for your body and health, in terms of increasing the muscles mass, reduce the effect of aging, as well maintaining bone density. The benefits do not stop here. The greatest effect will be upon the weight of your body i.e. you will be able to maintain a healthy weight.

Today’s article will present to you a workout which is consisted of 5 simple exercises which are dedicated to women over the age of 40. This workout will help you to improve the muscle strength, increase the muscle size, tone your muscles, and improve the bone density. The workout may be from great importance for the women who are keen to increased risk of brittle bones and osteoporosis.

As mentioned previously, the workout is consisted of 5 simple exercises that need to be performed at least 3 times a week. The good thing is that you do not have to visit the gym if you do not want, because these exercises may be performed at home.

In order the ultimate results to be effective, along with these exercises you will have you make certain changes into your everyday diet. You will have to adopt healthy habits and start consuming vegetables, lean protein such as chicken, eggs, and fish, then complex carbs, such as beans, whole grains, starchy vegetables, fresh fruit, and healthy fats, such as nuts, avocados, and seeds. Additionally, plenty of water need to be drank on a daily basis, in order to keep your body hydrated.

Morever, downloading some healthy applications of your phone, will help you to stay on the healthy track and be motivated during the entire weight-loss journey.

Following are the detailed instructions of each exercise.

Burpees

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Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved.

Squats

Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved.

Planks

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Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved.

Lunge

Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved.

Straight-Leg Raises

Follow the detailed instructions on the photo and perform the exercise correctly as it is presented to you in order effective results to be achieved.

How to Do:

  • Start with your feet shoulder width apart, and your knees slightly bent.
  • With a weight in your hand, start with your arm across your body.
  • Holding the weight with both hands next to the opposite hip. Bring your arm up and diagonally across your body.
  • This works the muscles on your sides where your love handles are.
  • Make sure you are using your core to move the weight, not just your arms.

7. Hipless Crunch:

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How to Do:

  • Lie on back with legs lifted and bent, calves parallel to floor, and feet relaxed.
  • Cross arms over chest with hands on shoulders.
  • Contract abdominal muscles and lift head, shoulders, and upper back about 30 degrees off floor.
  • Lower without touching head to floor. Exhale as you lift; inhale as you lower.

8. Crunches:

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How to Do:

  • Lie down on your back with your knees bent at a 45-degree angle.
  • Place your hands across your chest and crunch upward, lifting only your upper back off the ground.
  • Leave your lower back on the ground.
  • Then come back down, but just before your shoulders touch the ground, crunch upward again.
  • Throughout the movement, do not relax your abdominal muscles but keep them consistently tense.