A protruding belly is easy to get, but it takes some time to get rid of it. There are effective ways you can try like crunches, planks, and twisting that might help. They focus on your abs and obliques, are easy to perform, and they don’t need any special equipment or even require you to go to the gym.
1. Heel touchers
Heel touchers are great to work your abdominals and obliques out.
Initial position: Lie on your yoga mat, bend your knees and place your legs apart slightly wider than shoulder width. Extend your arms with the palms facing in.
What to do:
- Exhale and crunch your torso to the left to touch your left heel with the fingers of your left hand. Hold this position for a second.
- Slowly return to the initial position and Inhale.
- Do the same with your right side.
- Repeat 30 times.
2. Oblique “V” crunch
This exercise burns fat from your obliques.
Initial position: Get your yoga mat and lie there on your right side. Pile your legs on top of each other and put your left hand behind your head.
What to do:
- Raise your straight legs off the floor and bring your torso toward the legs, forming a “V” shape.
- Support yourself with your right hand.
- Slowly lower yourself back to the yoga mat.
- Repeat 8 times for each side.
3. Triangle crunch
The triangle crunch is another great exercise to work your obliques out.
Initial position: Kneel on your right knee and place your right hand on the yoga mat. Extend your left leg and place your left hand behind your head.
What to do:
- Bring your left leg to the left elbow and crunch.
- Hold the position for a second and slowly return, but don’t extend your left leg completely. Hold it up in the air.
- Repeat 30 times for each side.
4. Ordinary forearm plank
The forearm plank is a core body exercise that gives you a flat belly.
What to do:
- Place your forearms on the yoga mat and align the elbows below the shoulders. Your arms should be parallel to the body at about shoulder-width distance.
- Correct your neck and spine by looking at one spot on the floor somewhere about 30 centimeters before your hands.
- Pay attention so that your head is in line with your back.
- Hold the position for 20 seconds.
5. Starfish crunch
Starfish crunch is perfect for sculpting your core.
Initial position: Lie on the yoga mat and extend your legs and hands, making an “X” position.
What to do:
- Lift the shoulders, a part of your upper body, and your legs off the ground and make your elbows meet your knees. Engage your core to come up.
- Hold the position for a second and then slowly come back to the initial position.
- Repeat 20 times.
6. Standing cross-crunches
Standing cross-crunches focuses on your abs, obliques and hip flexors. Not only does it help to achieve a flat belly, but it also helps to burn fat thighs.
Initial position: Stand on your yoga mat with feet hip-width apart and place your hands behind your head.
What to do:
- Bend your left hand and move the knee toward the right elbow.
- While doing this, rotate your torso and make your knee and elbow meet.
- Get back to the initial position and repeat it on the other side.
- Repeat 30 times.
7. Side jackknives
Side jackknives (standing criss-cross crunches) work out your abs, obliques, glutes and hip flexors.
Initial position: Lie on your right side on the yoga mat. Stack your feet.
What to do:
- Place your left hand on the side and put your left arm behind your head (the elbow should point toward the ceiling).
- Focus your tension on the obliques and bring your feet up. At the same time, raise your upper body leading with the left elbow.
- Hold the position for a second and slowly return to the initial position. Don’t let your feet and shoulders touch the yoga mat!
- Repeat 15 times for both sides.
8. Windshield wipers
Windshield wipers exercise and sculpt your abs, obliques, and lower back.
Initial position: Lie on your back on a yoga mat and put your arms straight to the sides for support. Left your legs and bend your knees at a 90-degree angle.
What to do:
Rotate your legs to your left side, but don’t let them touch the floor.
Hold this position for a couple of seconds, then slowly return to the initial position.
Repeat the same with your right side.
Repeat 30 times.
9. Bend and kick
Bend and kick (donkey kick) is an amazing exercise to sculpt your abs and glutes and strengthen your spine.
The initial position: Get on all fours on your yoga mat. Hands need to be flat on the ground and in line with your shoulders.
What to do:
- Brace your core, raise your right leg up (with your knee bent and your foot flat) and then make a kicking motion.
- Use your glute to make the “kicking” move directly towards the ceiling. Make sure your pelvis and working hip stay pointed toward the ground.
- To avoid injuring your neck, keep your head straight and face down.
- Repeat 20 times for each leg.
Do you prefer exercising at home or at your local gym? Have you tried any of these exercises before?
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