Best home workouts to reduce belly fats.

Best home workouts to reduce belly fat...

Prepare to transform your core..

There is SO much more to your core than having six-pack abs. Want to squat heavy? You need a strong core. Like to improve your balance? You guessed it: strong core. Whatever your goals are, though, getting there means incorporating the best-of-the-best abs exercises into your routine.

Technically, your core consists of all of the muscles between your chest and your hips. However, you've probably heard the most about your rectus abdominis (a.k.a. your six-pack muscles, which run down the front of your stomach), transverse abdominis (deep abs muscles that wrap around your stomach like a corset), and obliques (otherwise known as your side abs, which help you rotate).

Solid ab workouts incorporate moves that fire up all of these major muscles—and particularly exercises that work 'em all at the SAME time, like deadbugs, hollow holds, and side planks. It makes sense: If you want to see major results, you have to train your abs from every angle.

The 10 moves below are some of the best abs exercises you can do. Just do it..

Time: 10 to 15 minutes

Good for: Abs, core

Instructions:  Perform each for 30 to 60 seconds, then immediately continue on to your next move. Once you've completed all of them, after that if you want to do one more repitition then do it otherwise for start do it Only 1 time is enough..

1. Crunches:

The crunch is one of the most popular abdominal exercises. When performed properly, it engages all the abdominal muscles but primarily it works the rectus abdominis muscle and the obliques. It allows both building six-pack abs, and tightening the belly

To do a crunch:

1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.

2. Exhale and lift your upper body, keeping your head and neck relaxed.

3. Inhale and return to the starting position.

Do these for 30- 60 seconds.

For better version you can do it with dumbbells placing in your abdominal..

2. Plank:

The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle. To ensure you keep your core strong and stable.

How to do:

1.Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.

2.Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.

3.Hold this position for 30-60 seconds. Release to floor.

3. Leg raises:

Lying leg raises are touted as a killer abs exercise—because they are. But your hip flexors actually reap some major benefits of this move, says Epperly. So don't be surprised if your hips feel a bit of the burn during this one.

How to do:

Lie on a mat on the floor, face up, legs extended. Place your hands underneath your lower back and glutes so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat.

Do these for 30-60 secs

4. Russian twists:

The Russian twist is an effective way to build your core and shoulders. It’s a popular exercise among athletes since it helps with rotational movement, which happens often in sports. It may look like a simple movement, but it requires a lot of strength and support.

How to do:

1. Root into your sit bones as you lift your feet from the floor, keeping your knees bent.

2. Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.

3. Reach your arms straight out in front, interlacing your fingers or clasping your hands together. 

4.  Use your abdominals to twist to the right, then back to center, and then to the left.

5.   This is 1 repetition. Do 2 to 3 sets of 8 to 16 repetitions.

6. For better version you can do it with dumbbells by holding it.

5. Bicycle crunch:

The bicycle crunch is a terrifically useful core move that lets you train your abs through rotation, but the objective isn’t to run through the bicycle motion at light speed," he says. "Doing so causes you to lose tension through your core and abs, and winds up defeating the purpose of the movement altogether."

How to do: 

1. Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).

2. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

3. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.

4. Now switch sides and do the same motion on the other side to complete one rep.

Do three sets of 20 reps.

You can do it with resistance band.

6. Toe touches:

The toe-touch crunch builds on the double crunch, adding more engagement of your lower abs.

How to do:

1. Lie on your back and lift your legs and arms up so they are extended toward the ceiling.

2. Lift your upper back off the floor, reaching your hands toward your feet.

3. Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.

4. Repeat the crunch motion to complete one rep.

For better version do it with dumbbells by holding it

7. Heel touches:

Put simply, heel touches are a calisthenics based, ab and oblique focused workout move. A variation on the classic crunch movement, heel touches involve lying down and contracting muscles in your midsection to reach alternating hands out to touch your heels one at a time.

How to do Heel Touch:

Step 1: Lay down with your back on the ground and your knees bent and pointed towards the ceiling.

Step 2: With your arms on your side raise your shoulders slightly off the ground.

Step 3: Using your abs rotate your right hand down to your right foot and then back up.

Step 4: Then do the same thing with your left hand.

Step 5: Alternate back and forth for the desired amount of repetitions.

8. V crunches:

The V-sit ab exercise builds core strength by working multiple areas of the core at the same time, while also challenging your balance. In this exercise, you sit with legs extended and torso off the ground, your body forming a V shape. If you are a beginner you can modify it to use a bit of assistance from your hands, or do it with bent legs. Intermediate exercisers can add this exercise to abdominal and core workouts.

How to do:

1. Lie on your back, and lift your legs and arms up, so they are extended toward the ceiling. 

2. Lift your upper back off the floor, reaching your hands toward your feet.

3. Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat.

4.     Repeat the crunch motion to complete one rep.

9. Mountain climber:

Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers—it's almost like getting a total-body workout with just one exercise.

As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. And because it's a cardio exercise, you'll get heart health benefits and burn calories.

How to do:

1. Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.

2. Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.

3. Pull your right knee into your chest as far as you can.

4. Switch legs, pulling one knee out and bringing the other knee in.

5. Keep your hips down, run your knees in and out as far and as fast as you can.

6.  Alternate inhaling and exhaling with each leg change.

Do these for 30-60 seconds..

10. Wall sit:

The wall sit exercise is a real quad burner, working the muscles in the front of your thighs. This exercise is generally used for building isometric strength and endurance in the quadriceps muscle group, glutes, and calves.1 The wall sit is not a complicated exercise, but many people often still get it wrong. You know that you are performing the wall sit properly if you form a right angle (90 degrees) at your hips and your knees, your back is flat against the wall, and your heels are on the ground.

How to do: 

1. Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.

2. Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground.

3. Adjust your feet so your knees are directly above your ankles (rather than over your toes).

4.    Keep your back flat against the wall.

Hold the position for 20 to 60 seconds.

Slide slowly back up the wall to a standing position.

5. Rest for 30 seconds and repeat the exercise three times. Increase your hold time by five seconds as you increase your strength.