9 Best Exercises To Reduce Belly Fat For Women

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9 Best Exercises To Reduce Belly Fat For Women

What Causes Belly Fat?

The most common cause of belly fat is a sedentary lifestyle.

Constantly sitting at one place, not working out, genetics, poor food habits, slow metabolism, and menopause are some other causes

Surprisingly, scientists have also found that stress can also lead to fat accumulation in the belly region.

How To Measure Belly Fat At Home

Belly fat can be measured using these two standard methods:

  • Waist Circumference – Stand straight and use a measuring tape to measure your waist circumference. Place the tape below your last rib and above your hip bones. Any reading over 35 inches is dangerous.
  • Waist To Hip Ratio – Stand straight and measure your waist circumference. Next, measure your hip circumference. Take two readings to arrive at an accurate reading. Divide the waist circumference by the hip circumference. Any ratio of over 0:86 is dangerous.

1. Brisk Walking

How To Do
  1. Start by walking at a slow pace (say 5 mph).
  2. After a minute, start walking briskly. Do it for 20 seconds (6-8 mph).
  3. Slow down again and walk slowly for a minute.
  4. Again, walk briskly for 20 seconds.
Sets & Reps

Do it for 10-115 minutes.

 2. The plank

Why: It stimulates more abdominal acti vity than a regular crunch and works the muscles in your back as well.
How: Supporting yourself on your forearms and the balls of your feet, bridge up and position your body in one straight line. Pull your abs in tight and hold for 30-60 seconds.
Kick it up a notch: From the plank position, reach forward with your right hand, hold for a count and slowly return to the starting position. Do the same with your left hand and repeat.

3. Crunches

How To Do
  1. Lie down on a mat, flex your knees, and lift your feet off the floor.
  2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
  3. Initiate the movement by curling up and trying to reach your knees with your head.
  4. Go back to the starting position.
  5. Make sure you inhale while curling up and exhale while going down. 
Sets & Reps

sets of 12 reps 

4. Side plank


Why: Side planks not only torch your obliques, they also stimulate and tone your glutes, quads, hamstrings, inner/outer thighs and your upper body.
How: Lie on your side with your forearm perpendicular to your body and one foot stacked over the other. Bridge your hip up and hold for 30-60 seconds while maintaining a straight line with your body.
Kick it up a notch: Raise your top leg so that it’s parallel to the ground (this full version of this is called Vasisthasana in yoga).

5. Bicycle Crunches

How To Do
  1. Lie down on a mat, flex your knees, and lift your feet off the floor.
  2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
  3. Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
  4. Curl back down and bring your left leg back to the flexed position.
  5. Do the same with the other leg.
Sets & Reps

sets of 15 reps

6.Split Lunge with Bicep Curl

What are the top three areas that women want to tone? Legs, abs, and arms! And this exercise hits all three! Grab some 1-liter water bottles and get started. Even though you aren’t actively moving your abs, they play a huge role in keeping your spine upright during this exercise, so please make sure you keep them engaged throughout the entire movement. This one makes your entire body tremble—so get ready!

7. Lying Leg Raises

How To Do
  1. Lie down on a mat. Place your hands by your side, and palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
  2. Raise both your legs to 90 degrees and slowly bring them back down.
  3. Right before touching the floor, raise your legs again.
Sets & Reps

4 sets of 15 reps

8. Flutter Kicks and Criss Crosses

This combo will give your abs that burn that feels oh-so-good. This one practically draws the lines right down the sides of your midsection as you are doing them! By keeping your back flat and abdominals engaged, the motions of your legs will not only work your abs but also your inner and outer thighs.

9. Flutter Kicks

How To Do
  1. Lie down on a mat, place your hands under your hips, lift your feet, head, and shoulders off the floor, and engage your core. This is the starting position.
  2. Move your feet alternately up and down in quick succession.
  3. Keep breathing. Do not slow down.
Sets & Reps

4 sets of 22 reps