Belly fat is more stubborn than you can imagine, during the weight gain progress fats build up around our waist and lower abs as the primary destinations. Overt time, it forms the thickest layer of fat than anywhere else of our body. Not only belly fat is stubborn, we often struggle how to dress up the pear shape body not to look cumbersome. Please follow these home ab exercises and try to adapt a clean healthy diet, you will see a refined waistline and abs appear soon, you will love the shape of the person you see in the mirror more than ever!

Upper Abs burner

Bicycle Crunch

  • Lay on the ground with your lower back flat on the floor (don’t arch)
  • Knees bent with feet on the floor and hands behind your head (touch gently, not using your hands to support your head)
  • Engage your core muscle, push your abdomen inward as if you were trying to reach the spine
  • Lock your shoulder blades back, don’t hunch (push your shoulders back rather than rolling in)
  • Use your core muscle to lift the upper body, now lift your feet from the floor raise both knees to a 90-degree angle
  • Extend one leg out and bring the other knee up close to your armpit so as to go through a bicycle pedal motion
  • Rotate your upper body to let elbow to touch your bent knee
  • Alternate to twist to the other side through the bicycle pedal motion
  • Remember to engage core muscle, don’t use your hands to push your head or it will do harm to your neck. Keep both legs elevated higher than hips.
  • Aim for 10 reps each side. Rest and repeat for 3 sets.

Crunch Hold / Cocoon

  • Lay on the ground with your lower back flat on the floor (don’t arch)
  • Knees bent with feet on the floor and hands behind your head (touch gently, not using your hands to support your head)
  • Engage your core muscle, push your abdomen inward as if you were trying to reach the spine
  • Lock your shoulder blades back, don’t hunch (push your shoulders back rather than rolling in)
  • This time your knees remain bent with feet on the floor
  • Use your core muscle to lift the upper body, contract your abs muscles and hold it there for 5 seconds.
  • Lower your body back to the floor, that is 1 rep.
  • Do 15 reps. Res and repeat for 3 sets.

Toe Reach

  • Lay on the ground with your lower back flat on the floor (don’t arch)
  • Your legs straight and in the air with the soles of your feet facing the ceiling.
  • Raise your arms in the air so they run parallel to your legs
  • Engage your core muscle, lift your upper body to allow your fingertips to touch your toes (your legs should remain still so that you are not moving your toes to reach your fingertips)
  • Lower your upper body back to the floor, that is 1 rep.
  • Do 15 reps. Rest and repeat for 3 sets.

Lower Abs burner

Open/Close Legs Move

  • Lay on the ground with your lower back flat on the floor (don’t arch) and legs straight
  • Rest your palms gently next to your hips
  • Engage your abs, now lift your upper body and hold it there throughout the exercise
  • Raise your legs, open and close slowly. Open and close is 1 rep.
  • Do 20 reps. Rest and repeat for 3 sets.
  • Advanced challenge: Use both legs to draw big circles clockwise and anti-clockwise to increase level of challenge.

 

Leg Raise

  • on the ground with your lower back flat on the floor (don’t arch)
  • Knees bent with feet on the floor and hands behind your head (touch gently, not using your hands to support your head)
  • Engage your abs, now lift your upper body and hold it there throughout the exercise
  • Raise and lower your legs slowly with knees bent or straight (whichever is comfortable for you)
  • Up and down is 1 rep.
  • Do 15 reps. Rest and repeat for 3 sets

 

Sitting Leg Raise

  • Sit on the ground with your legs straight
  • Slightly lean forward your upper body, place your fingertips next to your thigh closer to your knees
  • Now engage your abs muscle, start lifting your legs as high as possible
  • Stabilize your upper body and keep back and arms straight
  • Up and down is 1 rep.
  • Do 15 reps. Rest and repeat for 3 sets.

 

Friendly Advice

You might question yourself whether you have done right along the road of these home ab exercise if you see only little result. You might easily fade up and soon want to give up. You will now realize the truth of how stubborn belly fat is. Don’t stress yourself out, everybody is the same, we all face the same situation. The fats surrounding our body today has been accumulated over years, it will be beaten through clean diets and exercise. You got to be patient, believing that YOU CAN.