Everyone wants to get rid of their extra unwanted belly fat, love handles (Side fat) and have a Flat stomach or even abs for that matter. You can get a flat stomach/abs by hitting all the core parts of abs i.e LOWER abs, UPPER abs, and OBLIQUES.

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Exercises for getting rid of Lower Extra Belly Fat (LOWER ABS):

Here are some of the best exercises, very effective for reducing down the lower belly fat if performed with certain consistency along with proper Diet.

These exercises you can perform in gym, home or in any open space.

  • CRUNCH KICKS

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Procedure:

  1. Lie flat on the floor with the lower back pressed onto the ground.
  2. Involve the core and in one go lift the knees into chest so that it almost touches and kick front.
  3. Return in first crunch position.

No of repetitions per set:   

  • 3 sets , 8 repetitions each set (Beginner)
  • 3 sets , 10 repetitions each set (For Intermediate)
  • 3 sets , 12 repetitions each set (For Advance)
  • FLUTTER KICKS

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Procedure:

  1. Lie on your back with your hands by your sides or place them underneath your glutes.
  2. Alternate stacking your feet on top of each other.
  3. Repeat the same procedure until the set is complete.

No of repetitions per set:   

  • 3 sets , 8 repetitions each set (Beginner)
  • 3 sets , 10 repetitions each set (For Intermediate)
  • 3 sets , 12 repetitions each set (For Advance)
  • LEG RAISES

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Procedure:

  1. Lie on the floor, face up, legs extended.
  2. Place your hands underneath your lower back and glutes so your pelvis is supported.
  3. Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
  4. Slowly lower your legs back down till they’re just above the floor. Hold for a moment.
  5. Raise your legs back up. Repeat.

No of repetitions per set:   

  • 3 sets , 8 repetitions each set (Beginner)
  • 3 sets , 10 repetitions each set (For Intermediate)
  • 3 sets , 12 repetitions each set (For Advance)
  • SCISSOR KICKS

    laying scissor kicks

    Procedure:

    1. Lie on your back on an exercise mat on the floor with your legs extended in front of you and your arms by your side, palms down.
    2. With knees slightly bent, raise your legs off the ground about half a foot for your starting position.
    3. Keeping your legs straight with your knees slightly bent, lift one leg upward until it is at a 45 degree angle and your toe is pointing to the ceiling.
    4. Lower the leg that is raised while raising the other leg that is lowered, keeping your heels a few inches off the ground at all times.
    5. Breathing regularly, continue to alternate legs in this scissor fashion for a complete set,

No of repetitions per set:   

  • 3 sets , 8 repetitions each set (Beginner)
  • 3 sets , 10 repetitions each set (For Intermediate)
  • 3 sets , 12 repetitions each set (For Advance)

Exercises for getting rid of upper belly fat (UPPER ABS):

  • CRUNCHES

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Procedure:

    1. Lie on your back on the floor.
    2. Bend your knees so your feet are flat on the floor as shown in the above GIF.
    3. Cross your arms in front of your chest or keep your hands attached to forehead as shown above.
    4. Lift your shoulder blades off of the floor with a smooth and controlled motion.
    5. Lower yourself back down with a slow, steady motion.
    6. Repeat the same.

No of repetitions per set:   

  • 3 sets , 8 repetitions each set (Beginner)
  • 3 sets , 10 repetitions each set (For Intermediate)
  • 3 sets , 12 repetitions each set (For Advance)
  • JACKKNIFE CRUNCHES

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Procedure:

    1. Lie flat on the floor with your arms and legs extended.
    2. Take a deep breath before you begin.
    3. Exhale and contract your abs, raising both arms and legs.
    4. Hold yourself in this jack knife position for about 3 seconds.
    5. Inhale as you lower your arms and legs slowly to the starting position.

No of repetitions per set:   

  • 3 sets , 8 repetitions each set (Beginner)
  • 3 sets , 10 repetitions each set (For Intermediate)
  • 3 sets , 12 repetitions each set (For Advance)
  • PLANKS

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Procedure:

    1.  Position your elbows directly beneath your shoulders.
    2.  Make and maintain a straight body line from head to heels.
    3. Squeeze your butt and the fronts of your thighs.
    4.  Tighten your abs like to maximum.
    5.  Hold the same position for maximum time possible.

No of repetitions per set:   

  • 3 sets , 8 repetitions each set (Beginner)
  • 3 sets , 10 repetitions each set (For Intermediate)
  • 3 sets , 12 repetitions each set (For Advance)

 

Exercises for getting rid of side abs/Love Handles (OBLIQUES):

  • RUSSIAN TWIST

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Procedure:

    1.  Position your body on one side with legs straight and one of your arm as a support.
    2.  Twist one of your leg in the upward direction and your upper body towards the leg as shown above.
    3. Repeat the same for the other side as well.

No of repetitions per set:   

  • 3 sets , 8 repetitions each set (Beginner)
  • 3 sets , 10 repetitions each set (For Intermediate)
  • 3 sets , 12 repetitions each set (For Advance)

 

  • SIDE PLANKS

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Procedure:

    1.  Lie on your Left Side resting your left forearm on the floor for support.
    2. Raise your hips up so that your body forms a straight line and brace your abs.
    3. Please make sure your weight should be on your left forearm and the edge of your left foot.
  • 3 sets , 8 repetitions each set (Beginner)
  • 3 sets , 10 repetitions each set (For Intermediate)
  • 3 sets , 12 repetitions each set (For Advance)

Written by Daanish@fitnessbydaanish

Daanish Zaffar, born on 20th April, in Anantnag District of Jammu & Kashmir is a IT Professional and a Certified Fitness Consultant and Nutrition Advisor. He believes that everyone in this planet can be fit n healthy despite their love for laziness, inconsistency. He is a fitness freak and also believes in helping others in every possible way. Apart from his fitness passion, he also has a very good hand on painting, sketching.He is a photography lover as well.

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