When it comes to reducing belly fat, it’s vital to stick to the basics (floor exercises): eat a balanced diet while in a calorie deficit, get regular exercise, and do strength training at least twice a week. If you regularly focus on these three things, you will lose weight, lose fat, and attain your fitness objectives. So, today, we’re going to focus on some incredibly effective floor workouts that will get you results without the need for any equipment.
Supine vacuum exercise
Begin by lying on your back with your knees bent and your feet flat on the floor. Exhale your breath and hollow out your stomach once you’re in this posture. Draw your belly button as close to your spine as possible. This will cause your transverse abdominis muscle to contract. Hold this posture for 15 seconds, then gradually increase to a lengthier hold of up to 60 seconds.
Mountain climbers
This exercise, like burpees, strengthens your core as well as a variety of other body muscles.
Put your hands directly beneath your shoulders in a high-plank stance. Maintain a tight core by bringing your belly button toward your spine. Drive your right leg toward your chest, then return to plank. Then, drive your left knee toward your chest and return it to the starting position. Continue alternating sides.
Reverse crunch
Begin by lying down with your lower back flat on the floor. Maintain a strong core and lift your feet back towards your body, flexing your abs firmly. Before executing another exercise, softly lower your legs while keeping your core tight. Perform three sets of 10 to 15 repetitions.
Sprawls
The sprawl is like a burpee on steroids—a full-body workout that works as many muscles as possible while burning calories and sculpting and toning your upper- and lower body, particularly your abs. It elevates the classic burpee by having you touch your chest to the ground, then pushes up to plank as you continue the action.
Squat down and place your hands on the ground while standing with your feet shoulder-distance apart. Return to a plank position and lower your body to contact the ground. Push yourself to a plank position, then squat with your feet outside of your hands. Regain your footing. That counts as one rep. “To burn even more calories, add a leap between each.”
