Who doesn't struggle with annoying, stubborn belly fat? We try some diets but don't stick to them well. Even if we get good results, the weight comes back around the belly and waist. Since working out is always the solution, Let's give you the top 10 advanced exercises to lose belly fat and sculpt the waist.
Workout duration: 20 , 25 minutes
Equipment used: Dumbbells , ball , resistance band
Instructions: Wear proper sports clothes so you can do the exercises efficiently.
Knee Tucks exercise:
- Sit on a yoga mat with a straight back, resting on your arms, and stretch your legs in front of you parallel while placing a ball between your knees.
- Keep your back straight, bend your knees upwards, move your legs toward your abs while keeping the ball stable between your knees, then stretch your legs out again.
- Repeat these steps 15 times in two sets.
Ball Pikes exercise:
- Support yourself on your arms on the floor like in a plank, stretch your body muscles, legs back, and fix your feet on the ball.
- Lift your thigh muscles up while pulling the ball inward toward your body, then move it back again, and return to your original position.
- Repeat these steps 15 times for two sets.
Oblique Knee Drops exercise:
- Lie down on the floor with your arms stretched around your body like an airplane, palms facing up, knees bent about 90 degrees, and the ball placed between them.
- Move your knees to the right until they almost touch the ground without moving your back at all, then lift them back up and switch to the left side.
- Repeat these steps 15 times for two sets on each side.
Medicine Ball Extensions exercise:
- Place the ball behind your upper back, lean on the wall to support it so it doesn't fall, bend your knees slightly while holding your arms together, or keep them straight while holding a small ball or dumbbells.
- Lower your body while straightening your right leg, then return to the starting position to switch legs.
- Repeat these steps 10 times for two sets.
- To increase the challenge, repeat the same steps without resting on the ball or the wall.
Plank with a leg lift exercise:
- Rest your arms on the ground in a plank position with your body stretched out, and your legs extended back, resting on the ball.
- Lift your right leg up a bit, keeping it straight, then return to the original position before lifting your left leg this time.
- Repeat these steps 10 times for two sets.
Wood chops exercise:
- Use a resistance band, tie one end to a high stable object, and hold the other end.
- Stand straight holding one end of the resistance band while twisting your abs toward the fixed end.
- Pull the other end you hold forward as much as you can while bending your body down and twist your abs the same way.
- Relax the band and return to the starting position.
- Repeat these steps 15 times for two sets.
Rotations on the Ball exercise:
- Lie on your back on the ball with your back straight, legs on the ground at 90 degrees (like a bridge), and raise your straight arms in front of your chest holding a small ball.
- Turn your arms as far right as you can so your body moves that way too, then raise them back up before switching sides.
- Repeat these steps 15 times for two sets on each side.
Side Bridge with Hip Drops exercise:
- Lean on your side on your arm with your legs stretched on the ground, one on top of the other, place your other arm by your side, and lift your torso off the ground.
- Lift your leg up - not the one touching the ground - then lower it back to the original position.
- Repeat these steps 15 times in two sets for each leg.
Seated Torso Twist exercise:
- Sit on the ground with a straight back, knees bent, and hold a small ball in front of your chest.
- Turn the ball to the right side by your right hip while twisting your abdominal muscles that way, then return to the original position before turning to the left side.
- Repeat these steps 15 times in two sets for each side.
Ab Rolls on the Ball exercise:
- Balance on your knees with your arms stretched straight on the ball.
- Push your body forward engaging your abs so your body stretches out, and roll the ball while resting on your elbows.
- Come back till you reach your original position again.
- Repeat these steps 10 times for 2 sets.
