Can’t find time to go to the gym? So you can start some easy core exercises at home. These will help in strengthening the abdominal muscles and improving the balance of the body.
Do these 7 easy exercises at home to get your stomach in shape (AI Generated)
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Lower Belly Workout: Nowadays many people do different types of workouts to reduce the fat accumulated around the stomach. Especially reducing lower belly fat seems difficult for many people. In such a situation, core exercises can become a good part of your fitness routine.
You can do these exercises at home with the help of your body weight. To reduce body fat, a balanced diet, regular physical activity and full body exercise are also necessary.
Do these 7 easy core exercises at home
1. Reverse Crunches
This exercise helps in strengthening the abdominal muscles. To do this, first of all lie down on your back and bend your knees and lift your feet above the ground. Keep both hands close to the body.
Now, while emphasizing the abdominal muscles, slowly bring the knees towards the chest and raise the hips slightly. Then slowly return to the starting position. You can do 2-3 sets of 10-12 reps of this exercise.
2. Leg Raises
Leg raise is an exercise that strengthens the abdominal muscles. For this, lie straight on your back and keep both legs straight. Keep the hands close to the body or below the hips. Now slowly raise both the legs and then bring them down without jerking.
Keep in mind that while bringing the legs down, there should not be too much pressure on the waist. Do 2 sets of 10-12 reps. If there is a problem in the waist, then you can adopt an easy solution by bending your knees slightly.
3. Plank
Plank is a good exercise to strengthen core muscles. To do this, lie down on your stomach and keep both elbows just below the shoulders. Now lift the body up with the help of toes and elbows. Keep the body straight from head to heels.
Keep the abdominal muscles tight and neither raise the hips too high nor allow them to bend down. Initially stay in this position for 20-30 seconds. You can do 2-3 sets of this.
4. Mountain Climbers
This exercise not only activates the abdominal muscles but also increases the heartbeat. First of all, come into push-up position. Place both palms below the shoulders and keep the body straight. Now bring the right knee towards the chest and then take the leg back.
After this, bring the left knee forward. Similarly, do this movement with both the legs alternately. Initially do 2 sets of 20-30 times alternating legs. Instead of hurrying, do exercise in the right way.
5. Dead Bug
Dead Bug is an exercise that improves core strength and body coordination. To do this, lie down on your back and keep both hands straight upwards. Now bend the knees and raise the legs at an angle of 90 degrees. Slowly take the right hand behind the head and straighten the left leg forward.
Then return to the starting position. Now repeat the same process from the other side. During this, try to keep your waist close to the ground. Do 2 sets of 8-10 reps on both sides.
6. Bicycle Crunches
This exercise strengthens the front and side muscles of the stomach. First of all, lie down on your back and place both hands lightly behind the head. Now raise your shoulders a little. Bringing the right knee towards the chest and moving the left elbow towards it.
Then do the same movement from the other side. In this way, move the feet and elbows alternately. You can do 2 sets of 12-15 reps on both sides. Take care not to pull the neck with your hands.
7. Bird Dog
Bird dog exercise helps in strengthening the abdominal and back muscles and improving body balance. To do this, come down on the ground with the help of hands and knees. Both palms should be below the shoulders and knees should be below the hips.
Now straighten your right hand in front and lift your left leg backwards. Hold for a few seconds and then return to the starting position. After this repeat the same process with left hand and right foot. Do 2 sets of 10-10 reps on both sides.
(Disclaimer): This article is for general information. If you have back or stomach pain, an old injury or other health problem, consult a doctor or physiotherapist before starting a new exercise.