9 Most Effective Exercises to Reduce Pooch Fat

3. V-Ups:

Step by step instructions for abs: Lie on the ground with your legs straight and feet together. Bring both arms overhead and rest them beside your ears. (A) Simultaneously, lift your legs and torso off the ground. Bring your arms forward and reach for your ankles as you balance on your hips. Reverse the movement and return to the starting position. (B)

How to do it:

  • Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
  • Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
  • Simultaneously pull in your lower abs and crunch your upper abs to form a ā€œVā€ with your quads and stomach.
  • Keep your abs tight, a straight back, and strong posture throughout.
  • Repeat for 15-20 reps.
  • Once this becomes too easy, increase the difficulty by holding a light weight in between your feet.

4. Reverse Curl with Ball:


How to do it:

  • Lie on your back with your arms by your sides.
  • Rest your heels and calves about knee-width apart on the ball.
  • Tense your abs and, holding the ball between your heels and thighs, raise it off the floor.
  • Slowly, return to starting position.

5. Bicycle Exercises:


How to do:

  • Lie on your back and legs towards floor.
  • Extend right leg upwards by bending your knee and left leg towards the ground.
  • Do this alternatively, this way you feel padding a bicycle.
  • Repeat (2-4) sets with full effort.

6. Rolling Plank:


How to do:

  • Take position on your knees and elbows.
  • Lift up your knees by supporting your legs on toes.
  • This is a plank pose stay for 30-45 seconds.

After that try to move front and backward (rolling plank).

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