A slim waist is something everyone looks for, it doesn’t matter either you are foodie or not. Nobody wants to carry to lose belly fat that can become a flaw in their personality.
There are several women exercises that help you out in losing extra fat without any special equipment – crunches, planks, and twisting is one of them. This below mentioned 30 min workout plan will give you real-life goals for having a perfect posture body with an absolute fit stomach and no belly fat.
Heel Touchers
Let’s begin with Heel touchers, it is considered effective exercise for your abdominal and oblique out.
Initial position: Place your yoga mat lay down over it, bend your knees, and spread your legs separated somewhat more extensively than shoulder width. Broaden your arms with the palms looking in.
What to do:
- Breathe out and crunch your middle to one side to contact your left heel with the fingers of your left hand. Hold this situation for a second.
- Gradually come back to the underlying position and Inhale.
- Do likewise with your right side.
- Do this at least 30 times.
Oblique ‘V’ crunch
This Oblique ‘V’ crunch exercise will cut out all fat from your obliques.
Initial position: Lay down on your right side over a yoga mat. Heap your legs over one another and put your left hand at the back of your head.
What to do:
- Keep your legs straight, in the air (off the floor) and get your torso toward the legs in a way that it will form ‘V’ shape.
- Bolster yourself with your right hand.
- Gradually lower yourself back to the mat.
- Do it at least for eight times for each side.
Triangle Crunch
The triangle crunch is an incredible exercise for women to get your obliques off.
Initial position: Kneel on your right knee and put your right hand on the yoga tangle. Broaden your left leg and keep your left hand at the back of your head.
What to do:
- Get your left leg to the left side elbow and crunch.
- Stay in this position for a second and gradually return, yet don’t expand your left leg totally. Hold it there for a while.
- Do it for 30 times each side.
Ordinary Forearm Plank
This forearm plank gives you entire body exercise that leads to having a flat belly.
What to do:
- Lay down over your yoga mat in a way that the body stays up in the air and your forearms should align the elbows below the shoulders. Keep your arms parallel at least at shoulder-width distance.
- Keep your neck and spine straight and focused on one spot-30 cm before your hands.
- Stay focused so that your head and back posture is aligned.
- Stay in this posture for at least 20 seconds.
Starfish crunch
An ideal exercise, that helps in shaping your body (core).
Initial position: Get relax by lying on a yoga mat and expand your legs and hands, making an “X” position.
What to do:
- Lift the shoulders, a piece of your chest area, and your legs off the ground and make your elbows meet your knees. Connect with your centre to come up.
- Hold the situation for a second and after that gradually returned to the underlying position.
- Repeat it multiple times (x 20).
Standing cross-crunches
It mainly targets your abs, hip flexors, and obliques. You can easily have a flat belly yet get off your extra thigh fat.
Initial position: Stand on your yoga mat with feet hip-width apart and keep your hands behind your head.
What to do:
- Bend down your left hand and direct the knee toward the right elbow.
- With the same posture along with moving the torso keeps your knee and elbow meet.
- Return to the underlying position and do it on the other side.
- Keep in the go for 30 times.
Side Jackknives
Side jackknives (standing criss-cross crunches) work out your abs, obliques, glutes and hip flexors.
Initial position: Lie down on the right side and keep your feet joined as paired.
What to do:
- Put your left hand on the side lil above the waist and put your left arm behind your head (the elbow should be inclined toward the roof.)
- Concentrate your pressure on the obliques and lift your feet up. In the meantime, raise your chest area along with the left elbow.
- Keep this posture for a second and gradually come back to the underlying position. Try not to give your feet and shoulders a chance to contact with a yoga mat.
- Repeat 15 times for each side.
Windshield wipers
As its name, this exercise shapes your abs, obliques, and lowers back. It also helps in stretching.
Initial position: Lie on your back on the yoga mat and keep your arms straight for the balanced posture. Place your legs at a 90-degree angle with bending your knees.
What to do:
- Move your legs to your left side without touching the floor.
- Hold this position for a couple of seconds, and then slowly return to the initial position.
- Do the same with the right side.
- Repeat 30 times at least.
Bend and kick
It is also considered as a donkey kick. This Bend and kick exercise helps you a lot in cutting off extra fat and shaping your abs and glutes. Also, it keeps your spine strong.
The initial position: Place your hands and feet on your yoga mat. Hands should be level on the ground and in accordance with your shoulders.
What to do:
- Hold your core, raise your right leg up (with your knee bent and your foot flat) and then make a kicking motion in a way that your foot should be facing the ceiling.
- Use your glutes to make the “kicking” move straightforwardly towards the roof. Ensure your pelvis and working hip remains indicated the ground.
- To abstain from harming your neck, keep your head straight and face down.
- Repeat multiple (x 20) times for each leg.
Either you are a gym or home person, let us know if you tried any of these flat tummy and waist exercises and how effective are the results for you.
Preview photo credit shutterstock.com
