As women get older, they result in gaining belly fat. There are many causes for females to get belly fat including menopause, genetics, stress, poor diet, and lack of exercise.
Diet, some lifestyle modifications, and exercises are the essential things that females can follow to reduce belly fat at home.
Exercises are one of the best ways to reduce weight including belly fat. Here are the 19 effective exercises to reduce belly fat for females at home without equipment.
1. Plank
- Start in a push-up position. Then, bend your elbows in such a way that your elbows should be directly under your shoulders on the floor and your forearms should be facing forward.
- Rest on your forearms and toes only.
- Keep your body in a straight line from your shoulders to your toes and engage your abdominal muscles. Also, your head should be relaxed and you should be looking at the floor.
- Try to hold this position for 10 seconds and gradually increase to hold the plank position for 1 minute or longer.
2. Bicycle Crunch
- Lie flat on your back with your feet flat on the floor and your hands behind your head.
- Now, slowly raise your knees to about 90 degrees by lifting your feet off the floor and placing your hands slightly on the sides of your head.
- Exhale and rotate your trunk to bring your right elbow towards your left knee, simultaneously stretch straight your right leg.
- Then, twist another side to bring your left elbow towards your right knee, simultaneously stretch straight your left leg. This is 1 rep.
- Do 15 – 20 reps of three sets.
3. Bird Dog Crunch
- Start in a tabletop position with your wrists under your shoulders and your knees under your hips.
- Now, simultaneously stretch your right arm forward and your opposite leg long behind to draw a straight line among stretched arm, leg, and hip.
- Then, squeeze your abs and draw your right elbow and left knee in to meet near the center of your body.
- Perform a set of movements then do the same steps with the other arm and leg.
- Practice Bird Dog Crunch for a set amount of time.
4. Core Roll-Up
- Lie flat on your back with your legs straight and your arms extended above your head.
- While inhaling bring your arms up overhead and then begin to slowly curl your spine up to a sitting position.
- As you curl up to a sitting position, exhale and continue to fold your torso over your legs to reach for your toes. Keep your abs engaged, head tucked, and the back rounded.
- Inhale and reverse the movement to roll back to the floor slowly and reach the arm back overhead. This is 1 rep.
- Do 5 – 10 reps.
5. Three-Way Plank
- Start in a plank position with hands shoulder-width and feet hip-width apart.
- Now, slowly turn to the right side into a side plank with your right hand extended towards the ceiling, right foot stack above your left foot, and right shoulder stack above your left elbow.
- Pause for a count of 30 – 40 and slowly return to the plank position.
- Repeat the steps with your left hand.
- Do 3 sets on each side.
6. Lateral Plank Walk
- Start in a push-up position with your palms flat on the floor and your hands should be shoulder-width apart. Keep your body in a straight line from your shoulders to your toes.
- Now, step your left foot and left hand simultaneously to your left by one-half to one foot. Then step your right foot and right hand to the left so that you are back in the push-up position.
- Repeat the same amount move in the opposite direction. This is your 1 rep.
- Do 10 – 15 reps in one set and gradually increase the reps as you gain strength.
7. Single-Leg Hip Raise
- Lie flat on your back with your hands by your sides, knees bent, and feet flat on the floor. This is your starting position.
- Now, extend your right leg out in front of you, tight your abdomen and lift your hips off the floor up to create a straight line from your knees to shoulders.
- Pause and slowly return to the starting position.
- Repeat the steps with the left leg.
- Do 10 – 15 reps with each leg.
8. Mountain Climber
- Start in a push-up position with your shoulders over your wrists.
- Now, engage your core and bring your right leg in towards the chest as far as you can.
- Then, simultaneously pull your right leg out and bring your left leg in towards the chest as far as you can.
- Repeat the movement and try to speed up your movements.
- Continue to alternate for 20 – 40 movements.
9. Scissor Switch
- Lie flat on your back with your legs straight and your arms either at your sides or underneath your glutes, palms should be facing the floor in either case.
- Now, lift your both legs and your shoulders about a few inches off the floor and start moving your legs up and down one by one without touching the floor.
- Make sure to maintain your core engaged during the entire movement.
- Do 30 – 40 repetitions of 3 sets.
10. Crunches
- Lie flat on your back with your arms by your sides and legs extended.
- Now, bend your knees with your feet hip-width apart and on the floor.
- Then, bring your hands behind your head or cross your arms across your chest.
- Exhale and lift your shoulders blade about 1 to 2 inches off the floor. Keep your neck and head relaxed.
- Inhale and slowly lower back down to the floor.
- Do 12 – 15 crunches for 3 sets.
11. Rainbow Plank
- Start in a plank position.
- Then, rotate the hips to one side in order to touch the floor.
- Next, rotate the hips to the opposite side and touch the floor. This is 1 rep.
- Continue for a set amount of time.
12. Down Dog Abs
- Start in a Downward Dog pose with your hands shoulder-width apart, and your head in between your arms.
- Now, lift your butt towards the ceiling and stretch your legs, and arms straight, and keep your back flat.
- Now, lift your right leg into the air, and while exhaling bring your right knee under your torso by pulling your abs to your spine to round your back.
- Inhale and then extend your right leg up to make a straight line among the shoulders, hips, and right heel. This is 1 rep.
- Do 10 – 15 reps on each side.
13. Hand Walkout
- Start with a standing position with your feet hip-width apart.
- Now, bend at the waist to place your hands on the floor.
- Then, start walking the hands out as far as you can stretch.
- Hold for 5 – 10 seconds and then walk your hands back towards your feet.
- Repeat and gradually increase your repetitions.
14. Seated Leg Raise
- Sit on the floor with your legs extended forwards and hands by your sides. The ankles of both legs should be in contact with each other.
- Now, lean back slightly with your hands on the floor just behind your hips.
- Raise your feet a few inches off the floor and start rotating your legs from right side to left side and from left to right side.
- Continue rotating the legs for 5 – 10 repetitions.
15. Leg Lift
- Lie flat on your back with your legs extended and your arms on the floor by your sides.
- Now, exhale and lift both your legs up while keeping them together to make a 90 degree with the body.
- Inhale and slowly lower them back by pressing lower back on the floor.
- Do a set of 15 – 20 repetitions and gradually increase the reps as you gain strength.
16. Plank Hop
- Start in a push-up position with your shoulders over your wrists. Keep your body in a straight line and feet together.
- Now, engage your abs and then hop your feet together towards your left-hand side in such a way that your knees should point towards the left elbow.
- Then, hop them back together in the start position and hop your feet together towards your right-hand side towards the right elbow.
- Hop your feet back together in the start position. This is 1 rep.
- Continue for 10 – 15 rep.
17. Hollow Hold
- Lie flat on your back, extend your arms overhead, and straighten your legs with ankles together.
- Now, contract your abs by engaging your core and lift your hands, legs, and shoulder a few inches off the ground, holding your body weight on your lower back. Your body should look like a banana.
- Hold the position for 20 – 30 seconds and repeat for 3 sets.
18. Seated Rotation
Source: Youtube
- Sit on the floor with your legs extended forwards and hands by your sides.
- Now, lean back slightly and lift your legs, bend your knees at 90 degrees and extend your arms straight in front of your chest. Palms should be together.
- Slowly turn from your waist to the right, pause, then turn to the left.
- Continue alternating for 10 – 15 repetitions.
19. Heel Touch
Source: Youtube
- Lie flat on your back with your arms by your sides and legs extended.
- Now, bend your knees to a 90 degrees angle with your feet on the floor.
- Then, engage your core and raise your shoulders slightly off the floor.
- Rotate your trunk to reach your right hand to your right ankle.
- Repeat the movement to your left hand.
- Continue to alternate for 20 – 40 movements.
Warm-Up and Cool-Down
Warm-up and cool-down both involve doing exercises at a much slower pace and lower intensity.
Before starting any exercises it is vital to do a pre-workout warm-up. A proper warm-up helps your body to prevent injury, reduces muscle strain, enhances flexibility and performance, and increases oxygen and blood flow in the body.
Cooling down after your physical activities is as important as the warm-up. It helps you to gradually recover from fast heart rate, and high body temperature, and breathing. Finish your workout by cooling down for about 5 – 10 minutes.
Example:
- Light jogging or walking,
- Cycling, or
- Stretching.
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