Simple Exercises to Reduce Pooch Fat

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Pooch fat is the most irritating accumulation of fat around the abdomen region. This is a dangerous health hazard because it can cause many internal problems. The most frequent problems faced by people with pooch fat are high cholesterol, heart stroke, hypertension, heart attack, diabetes and many others. Do ab exercises and crunches or choose to do cardiovascular exercises along with a weight loss diet.
We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. “Crunches work only the muscles on the front and sides of your abdomen, but it’s important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs,” As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose pooch fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises.

Causes of Pooch Fat?

  • Genetics
  • Hormonal Changes
  • Dining Late at Night
  • Poor Sitting Posture
  • Not Getting Enough Protein in Your Regular Diet
  • Stress And Diseases
  • Sagging Muscles

1. Crunches:

Round, strong booties are finally getting the appreciation they deserve! With the right workout, you can get your own butt in top shape. Because the gluteus is a muscle, you can shape it, tighten it, and even bulk it up.

This super short 5-Minute Butt Firming Workout is perfect for the busy woman who wants to firm up her backside. 5-Minute Butt Firming Workout All the moves are performed on a mat with no additional equipment, so you can do this workout anywhere, anytime.

What You’ll Need: A gym timer (Gymboss is a free to download app) and a mat or beach towel

What to do: Perform each move for 40 seconds, then rest for 10 seconds. Complete all the moves in order. Below, you’ll find videos showing how to perform each move correctly. Using proper form can help prevent injuries and ensures you’re getting the most out of your workout.

Exercises:

1. Donkey Kicks (Right Leg) 
2. Donkey Kicks (Left Leg)
3. Fire Hydrant Kicks (Right Leg)
4. Fire Hydrant Kicks (Left Leg)
5. Single Legged Glute Bridge (Right Leg)
6. Single Legged Glute Bridge (Left Leg)

How to Do:

  • Initially lie down on the floor on your back with your knees bent and your feet on the ground.
  • Place your hands behind your head and hold it tightly. If you find this difficult then you can also keep them crossed on the chest.
  • After this inhale deeply, as you will be needing power to push yourself up.
  • Now, slowly lift yourself up (just raise your back from the ground), you need to exhale while lifting.
  • Try to push yourself as much as you can, then come down slowly.
  • Keep in mind that you don’t jerk your head while lifting.
  • This will create pressure on your neck and might result in pain.
  • Once you get back down, again inhale deeply and then exhale as you come up.

2. Bicycle Exercise:

bicycle-exercise2

How to Do:

  • Lie down on the floor on your back and keep your hands either on the ground or behind your head.
  • Lift both your legs and bend them at the knees.
  • Bring right leg towards your chest and move left leg away from the chest.
  • Now, bring the left leg towards the chest and move the right leg away from the chest.

3. Rolling Plank Exercise:
rolling-plank-exercise3

How to Do:

  • Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.
  • You need to look forward so that your neck is aligned with your spine.
  • Now lift the knees up so that you support your legs now on your toes.
  • Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe normally during this routine.
  • Now move to and fro for the next half a minute to constitute a rolling plank exercise.

4. Captain’s Chair:

captains-chair4

How to Do:

  • Everything you need to do this exercise is a chair.
  • Sit on the chair with your spine straight and shoulders loose.
  • Keep both hands beside you with your palms by the side of your hips, confronting descending. Inhale deeply.
  • As you exhale, bring both your legs upwards such that your knees are close to your chest.
  • Hold for a few second. Don’t bend ahead and curve your back.
  • Bring down your leg slowly and repeat once more.

5. Reverse Curl with Ball:

Do this all-over strength workout 2–3 times per week, leaving at least a day’s rest in between. Each move is a “compound” exercise, meaning it targets multiple muscle groups, so you get a really big bang for your strength-training buck! Rest for 30–60 seconds after each set.

SQUAT TO OVERHEAD PRESS

Works quadriceps, hamstrings, butt, abs, shoulders
A. Stand with feet shoulder-width apart, elbows bent, a 5-pound weight in each hand at shoulder height, palms forward. Lower into a squat (don’t let knees go past toes); hold for a moment.
B. Push through heels to stand up, pressing weights overhead. Return to starting position. Do 3 sets of 15 reps.

SINGLE-LEG DUMBBELL ROW

Works back, shoulders, biceps, abs, quadriceps, hamstrings, butt
A. Stand holding a 5- to 10-pound weight in left hand. Hinge forward so back is flat and almost parallel to floor; rest right hand on a chair or low shelf for support. Extend left arm toward floor, palm facing in; lift straight left leg behind you, so body forms a T.
B. Slowly bend left elbow and draw weight up until elbow is even with torso; hold for a moment, then lower weight. Do 15 reps, then switch sides and repeat. Do 3 sets

STEP-UP WITH BICEP CURL

Works quadriceps, hamstrings, butt, abs, biceps
A. Stand with left foot on a sturdy bench or step, a 5-pound weight in each hand.
B. With weight on left foot, lift to standing on the step, right thigh raised so it’s parallel to floor; at the same time, curl weights up toward shoulders. Return to starting position. Do 15 reps, then switch sides and repeat. Do 3 sets

PLANK

Works back, abs, shoulders
A. Lie facedown with toes tucked. Keeping forearms on floor, pull bellybutton in toward spine, and raise hips to come into low plank position.
B. Inhale while lifting hips further so body forms an inverted V; pause, then slowly return to starting position. Do 3 sets of 15 reps.


CURTSY LUNGE

Works hips, butt, quadriceps, hamstrings, abs
A. Stand with feet hip-width apart, hands on hips. Take a giant step diagonally back with left foot and cross it behind your right; bend knees (as if curtsying) as you reach your left hand toward floor on the outside of your right foot.
B. Return to starting position. Do 15 reps, then switch sides and repeat. Do 3 sets.

How to Do:

  • Lie on your back with your arms by your sides.
  • Rest your heels and calves about knee-width apart on the ball.
  • Tense your abs and, holding the ball between your heels and thighs, raise it off the floor.
  • Slowly, return to starting position.

6. Burpees:

burpees6

How To Do:

Start from a standing position with your feet shoulder-width apart.
Drop to the floor, and perform a push-up.
At the top of the push-up, jump forward to bring your knees to your chest.
And continue the jump to bring you as high off the floor as possible and back to a standing position.
These are real killers, but try to do as many as you can in two to three sets, lasting 30 seconds per set.

7. V-Ups:

Do this all-over strength workout 2–3 times per week, leaving at least a day’s rest in between. Each move is a “compound” exercise, meaning it targets multiple muscle groups, so you get a really big bang for your strength-training buck! Rest for 30–60 seconds after each set.

SQUAT TO OVERHEAD PRESS

Works quadriceps, hamstrings, butt, abs, shoulders
A. Stand with feet shoulder-width apart, elbows bent, a 5-pound weight in each hand at shoulder height, palms forward. Lower into a squat (don’t let knees go past toes); hold for a moment.
B. Push through heels to stand up, pressing weights overhead. Return to starting position. Do 3 sets of 15 reps.

SINGLE-LEG DUMBBELL ROW

Works back, shoulders, biceps, abs, quadriceps, hamstrings, butt
A. Stand holding a 5- to 10-pound weight in left hand. Hinge forward so back is flat and almost parallel to floor; rest right hand on a chair or low shelf for support. Extend left arm toward floor, palm facing in; lift straight left leg behind you, so body forms a T.
B. Slowly bend left elbow and draw weight up until elbow is even with torso; hold for a moment, then lower weight. Do 15 reps, then switch sides and repeat. Do 3 sets

STEP-UP WITH BICEP CURL
Works quadriceps, hamstrings, butt, abs, biceps
A. Stand with left foot on a sturdy bench or step, a 5-pound weight in each hand.
B. With weight on left foot, lift to standing on the step, right thigh raised so it’s parallel to floor; at the same time, curl weights up toward shoulders. Return to starting position. Do 15 reps, then switch sides and repeat. Do 3 sets

PLANK

Works back, abs, shoulders
A. Lie facedown with toes tucked. Keeping forearms on floor, pull bellybutton in toward spine, and raise hips to come into low plank position.
B. Inhale while lifting hips further so body forms an inverted V; pause, then slowly return to starting position. Do 3 sets of 15 reps.

CURTSY LUNGE

Works hips, butt, quadriceps, hamstrings, abs
A. Stand with feet hip-width apart, hands on hips. Take a giant step diagonally back with left foot and cross it behind your right; bend knees (as if curtsying) as you reach your left hand toward floor on the outside of your right foot.
B. Return to starting position. Do 15 reps, then switch sides and repeat. Do 3 sets.

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.

8. Leg Raises With Hip Lifts:

leg-raises-with-hip-lifts8

How to Do:

  • Lie down on your back with legs extended and hands by your side.
  • Slowly raise your legs up until they reach vertical.
  • Once they reach vertical, continue lifting until your hips also come off the ground.
  • Then slowly bring your legs back down, but before they touch the ground, raise them back up again.
  • Make sure you keep pushing your back into the ground so that it does not arch during the movement, and keep your abs tense throughout the whole set.