Exercise to Reduce Belly Fat for Female at Home 2021

Exercise to Reduce Belly Fat for Female at Home – Belly fat is the most unhealthy, stubborn fat. The AARP warns that most people with belly fat are at higher risk of heart disease, stroke, diabetes and some types of cancer. So you should make changes in your current lifestyle and start doing physical exercise as soon as possible. Here we are telling you a list of some exercises to reduce and manage belly fat.

Exercise to Reduce Belly Fat for Female at Home

Start working to do your job. What are they going to do to identify some exercisers?
*You should warm up for 10 minutes before starting these mentioned exercises. After warming up your muscles with a warmup, take a 10-15 second break and start with the following exercises:

15 Best Exercises To Lose Belly Fat

1. Lying Leg Raises

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Take a mat and lie down on it. Now place the thumbs of both your hands under your hips, palms should be flat on the floor. Now lift your feet off the floor slightly, look up towards the ceiling and engage your core. This is your starting position.
2. Now raise both your legs to 90 degrees and slowly bring them back down to the original position.
3. Raise your feet again just before they touch the floor. Do 3 sets of 15 reps.

What Not To Do – Do not place your feet all the way on the floor or raise your hips with your hands to raise your legs.

2. Leg In And Out

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Sit on a mat. Now keeping your palms flat on the mat, place your hands behind you. Now lift your feet off the floor and lean back a little. This is the starting position.
2. Put both your feet in. Simultaneously, bring your upper body closer to your knees.
3. Go back to the starting position. Do 2 sets of 20 reps.

What Not To Do – Do not place your hands too wide apart at the back.

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3. Scissor Kicks

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Lie down on a mat. Place both your palms just below your hips.
2. Now lift your head, upper back and feet off the floor. This is the starting position.
3. Now lower your left leg. Then just before it touches the floor, raise your left leg and lower your right leg.
4. You have to do this action 12 times to complete one set. Do 3 sets of 12 reps. Take a break of 20 – 30 seconds before moving on to the next exercise.

What Not To Do – Do not rush this exercise or hold your breath while doing it.

Best Fat Burning Exercises at Home

4. Crunches

Target –Lower and upper abs.

How To Do

1. Lie on your back on a mat, bend your knees and place your feet on the floor.
2. Place the thumb behind both the ears. Grab the back of your head with the rest of your fingers. Now slowly lift your head off the floor. This is the starting position.
3. Begin the movement by curling up and trying to reach your knees with your head.
4. Go back to the starting position.
5. Make sure you inhale while curling up and exhale as you go down. Do 2 sets of 12 reps.

What Not To Do – Do not tuck your chin in.

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Also Read:

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• Exercise to Reduce Belly Fat for Female at Home

5. Bicycle Crunches

Target –Upper abs, lower abs, obliques, glutes, hamstrings, and quads.

How To Do

1. Lie on your back on a mat, bend your knees and lift your feet off the floor.
2. Place a thumb behind each ear. Grab the back of your head with the rest of your fingers. Lift your head off the floor. This is the starting position.
3. Press your left leg down and extend it straight. Simultaneously, curl up and turn to your right side. Try to touch your left elbow with your right knee.
4. Curl back down and bring your left leg back into a flexed position.
5. Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise.

What Not To Do – Don’t rush to finish the set, and don’t stick your chin in.

Best Exercise to Lose Weight at Home

6. Half Seated Reverse Crunch

Target – Lower abs, upper abs, and glutes.

How To Do

1. Sit on a mat, bend your knees and keep your feet flat on the floor. Now lean back slightly and support your body on your elbows. This is the starting position.
2. Now lift both your feet off the floor and bring both your knees together close to your nose.
3. Now slowly, bring your feet to the starting position. Do 3 sets of 15 reps.

What Not To Do – Do not touch your shoulders or bend your lower back too much.

7. Sit-ups

Target – Lower and upper abs.

How To Do

1. Lie on your back on a mat, bend your knees and place both your heels on the mat. Engage your core and place your hands behind your head. Lift your head and shoulders off the floor and look at the ceiling. This is the starting position.
2. Now slowly use your core strength to lift your body off the floor and come to a sitting position.
3. Go back down to the starting position slowly. Do 2 sets of 12 reps.

What Not To Do – Don’t get confused between sit-ups and crunches. You really need to sit up and go back to the starting position to do the sit-ups. Do not bring both your elbows close while sitting.

8. Heel Touch

Target – Obliques and upper abs.

How To Do

1. Lie on your back on a mat. Keep your feet flexed, feet shoulder-width apart and flat. Keep your hands by your side, chin up, shoulders relaxed, and core engaged.
2. Lean sideways and try to touch your right heel with your right hand.
3. Lean on the other side and try to touch your left heel with your left hand.
4. Do 20 of these to finish a set. Do 3 sets of 20 reps. Take a 20 second break before moving on to the next exercise.

What Not To Do – Do not place your feet too close to your hips.

9. Jackknife Crunch

Target –Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Lie down on a mat. Extend your hands above your head. This is the starting position.
2. Keeping your back and neck in a straight line, raise your upper body. Simultaneously raise both your feet off the floor.
3. Try touching your knees with your hands.
4. Get back to the starting position. Do 3 sets of 12 reps.

What Not To Do – Do not rest your head on the floor completely between repetitions.

10. Russian Twist

Target – Obliques, upper abs, lower abs, and glutes.

How To Do

1. Sit on the mat, raise both the legs together, keep the knees slightly bent and lean back slightly. Bring both your palms together to keep your body balanced. This is the starting position.
2. Twist your upper body to the left and then to the right.

What Not To Do – Do not hold your breath while doing this exercise.

11. Lying Alternate Toe Taps

Target – Lower abs, upper abs, obliques, and glutes

How To Do

1. Lie down on the mat and raise both your legs together. Raise your arm, lift your head and upper back off the floor, and engage your core. This is the starting position.
2. Curl up and try to touch your left foot with your right hand.
3. Curl back down.
4. Curl up again and try to touch your right foot with your left hand. Do 2 sets of 15 reps.

What Not To Do – Don’t worry if you can’t touch your feet. Try to get ahead of the knee and as close to the foot as possible.

12. Crossbody Mountain Climbers

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do

1. Get into plank position. Make sure both your elbows are directly under your shoulders. Keep your neck, back and hips in a straight line. Do not pike up and curve down. This is the starting position.
2. Lift your right leg off the floor, bend your knee and bring it close to the right side of your chest.
3. Bring the right leg back to its starting position. Now, lift your left leg off the floor, bend your knee and move it to the left side of your chest.
4. Now increase the speed and act as if you are running! Do 2 sets of 25 reps. Take a 20 second break before doing the next exercise.

What Not To Do – Don’t put your palms too far away from your body, and don’t drop your neck or lower back.

13. Burpees

Target – Full body workout that also targets your abs.

How To Do

1. Stand straight with your feet shoulder-width apart.
2. Bend your knees and place your hands on the floor. Let’s call this the “frog” position for clarity.
3. Jump and push both of your feet back and into a plank or push-up position.
4. Hop and get back to the “frog” position.
5. Jump vertically and extend your hands above your head.
6. Land softly on the floor.
7. Then go into frog position, then return to plank position. Do 3 sets of 8 reps. Take a break of 10 seconds between sets. Also, take a break of 20 seconds before moving on to the next exercise.

What Not To Do – Don’t set unattainable goals. Burpees are hard to do. The number of burpees you do doesn’t matter. What matters is how much you do while maintaining correct posture.

14. Plank

Target – Upper abs, lower abs, shoulders, biceps, and glutes.

How To Do

1. Kneel down on a mat.
2. Place your elbows on the mat.
3. Extend your right leg back, then your left leg.
4. Keep your neck, back, and hips in the same line. Keep your core engaged.
5. Hold this pose for at least 30 seconds. Do 3 sets of 30-60 seconds hold.

What Not To Do – Do not place your palms far away from your shoulders. Do not droop your lower back or pike it up.

15. Side Plank

Target – Abs, shoulders, biceps, and glutes.

How To Do

1. Come into a half-lying position on your right side. Place your left foot over the right foot and on the floor.
2. Place your elbow just below your shoulder and place your left hand on your waist.
3. Lift your pelvis off the floor. Your back should be in line with your neck and head.
4. Open your left hand wide to make it a little tighter.
5. Stay in this posture for 30-60 seconds. keep breathing.
6. Lower your body. Take a 10 second break, switch sides and do the same on the other side. One set of this exercise is enough for beginners. You can increase the time and sets as you progress.

What Not To Do – Do not droop your pelvis.

Last, but not the least, here are some other ways/tips that you may follow to reduce belly fat.

Lifestyle Tips To Reduce Belly Fat

• Eat Right

Reducing abdominal fat is 80% about eating the right food. Follow a healthy and balanced diet with adequate macro and micronutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home (2) .

• Drink Water

Always carry a water bottle, and make sure you keep sipping water throughout the day (3).

• Short Bursts Of Exercises

According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat (2), (4) .

• Say No To Sugar

Cut down on sugar to reduce belly fat (5). Use honey or jaggery instead.

• Reduce Sodium Intake

Consuming a lot of salt causes water retention in the body (6), (7). Reduce your sodium intake to see a difference in your belly fat.

• Increase Intake Of Vitamin C

Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress (8). A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat (9).

• Consume Fat Burning Foods

You can consume the following foods to burn fat by boosting metabolism.:

• Garlic: A study conducted on mice found that garlic helped in reducing body weight (10).
• Ginger: Ginger has been found to reduce feelings of hunger and, thus, have the potential to aid in weight management (11).
• Cayenne pepper: The capsaicin found in peppers boosted metabolic rate modestly in a study conducted on mice (12).
• Cinnamon: Cinnamon has the potential to prevent metabolic syndrome, which is often characterized by excess body fat around the waist (13).
• Include Healthy Fats

Include polyunsaturated fatty acids (PUFA) into your diet. PUFA help reduce inflammation in the body (14), thereby lowering the chances of accumulating abdominal fat.

• Do Not Skip Breakfast

Many people think that skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain (15).

• Get A Good Night’s Sleep

Adequate sleep is very important for weight management. Everyone needs six to eight hours of sleep. According to a recent study, too much sleep or a lack of it can lead to weight gain (16).

Conclusion

Hope you now have a clear idea on what you need to do to reduce belly fat at home. It is tough but not impossible. Follow the experts’ advice, do the exercises, eat right, and you will see a difference in your waistline. Cheers!