9 Exercises To Lose Weight At Home

Many of you will already know that to have a healthy and fit body a correct diet is necessary, but that this is only part of the “general picture”. Most of the fat accumulated in the belly is the consequence of a bad lifestyle, excessive and / or incorrect diet and a sedentary lifestyle with reduced physical activity.

In factdoing physical activity is one of the key components to losing fat accumulated in the belly , as well as having a healthy diet. In a previous article we explained what are the healthy habits and foods to be introduced into your daily diet to  lose belly fat without doing exercises . However, if you manage to associate the advice in the previous article with these effective exercises you will notice the results much faster.

Doing a daily physical activity you like, like walking, running or cycling is a great help to stay healthy and fit, but it is also recommended to do specific exercises to tone your belly muscles and reduce your stomach .

Here are some simple exercises to do at home to burn belly fat

The abdomen is the part of the body between the chest and the pelvis. The abdominal muscles help in the breathing process, giving flexibility and movement, protecting the internal organs. They are a key element to support the spine and also provide postural support along with the back muscles.

At the front of the belly, there is a large muscle called the rectus of the abdomen, also known as “abs” and “lower abdominals” , it is a coupled muscle, placed vertically on each side of the anterior wall of the human abdomen. The obliques are the muscles of the upper body that help transform the body from side to side. This is the area of the body that is also called “love handles”.

It is important to work properly on your oblique muscles in order to tone them, improve circulation and give your body a good appearance.

Sitting crunch

This exercise is useful for the upper part of your abdomen. Lie on the floor and keep your hands behind your ears, rather than behind your head to avoid tension on the neck muscles. Bend your knees with your feet flat on the floor. Now raise your shoulders and your upper back upwards with your face facing the ceiling. Exhale as you climb, hold your breath for a few seconds as much as you can and breathe in as you return to the starting position. Repeat this exercise 15-25 times.

Crunch with torsion

This exercise works for the obliques (also known as “love handles”). Start by taking the same position as the previous exercise (crunch), but this time raise yourself slowly, then rotate the body from the waist (keeping your back and shoulders still). Try touching the left knee with the right elbow and return to the starting position. Repeat the exercise from the opposite side and try to touch the right knee with the left elbow. Repeat the whole exercise on each side 10-15 times.

Stretch and relax

Lie on the floor with your legs stretched over your hips (see image on the left). Then bend so that your hands reach your feet. Then bring your arms behind your head and at the same time lower your left leg towards the floor. Return to the starting position (left image) and bring your hands closer to your toes. Then bring your arms behind your head, but this time lower your right leg towards the floor. Repeat 20 times alternating sides.

Front bridge operation (Plank)

This exercise is great for strengthening the heart muscles and is also great for the back. Retract your navel and keep your body as straight as possible without locking your knees. Continue to breathe and never hold your breath. Hold this position for as long as possible, then rest. Repeat this exercise 2-3 times. Gradually extend the time you stay in this position.

Hip Exercise

Lie on the floor and keep your arms at your sides. The palms of your hands are facing down and your legs over your hips must be bent 90 degrees. Feet instead you have to keep them flexed. At this point, lift the pelvis from the ground, while the legs extend towards the ceiling, hold the position for a few seconds but without straining yourself too much. Return to the starting position. Repeat this exercise 15 times. Thanks to this exercise, you work directly on the entire abdominal area, dissolving excess fat and strengthening your muscles at the same time.

Crunch chop and crunch chop with twist

Lie on the floor and keep your legs above your hips at 90 degrees and your arms above your head (see image on the left). Take a deep breath, and when you exhale, lift your head and shoulders off the floor, while doing the crunch, open your legs so that your arms pass through your legs. Repeat the movement for 1 minute.
When you want to work on the oblique muscles, pass each hand through the opposite leg, for example, when you lift your head and shoulders off the floor, pass your right hand through your left leg and alternate the parts.

Side plank

Lying on the right side, the legs are stretched out, with the feet and hips resting on the floor one above the other. The right elbow should be directly under the shoulder as shown in the illustration. Tighten the muscles of the torso and lift the hips and knees off the ground. Keep as long as possible and then return to the starting position. Perform the same exercise on the left side. Repeat the entire exercise 15 times. Thanks to this exercise you work on the side abs.

Leg bending

Lie on the floor, with your torso well upright and with your legs above your hips forming a 90 degree angle. Now slowly lower your legs and bring them as close as possible to the floor, but be careful not to touch it, at the same time be careful and do not lift the lower back. Then raise your legs to the starting position. Repeat the exercise 10 times.

Liner in V-shape

To do the V-shaped abdominals lying on the ground, keep your arms in line with your body. Raise your feet and move your torso backwards. You must come to form a V with your body, bring your arms towards your feet so that you can maintain your balance. The elbows should instead form a 90 degree angle. Move your arms back and forth.

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