Many people want to get rid of a pooch belly or extra fat around the lower stomach. It can be tricky to lose, but you can make a big difference with the right exercises! These exercises will help tighten your tummy and make you feel more confident.
In this article, we will show you 9 fun and easy exercises for getting rid of pooch fat. You don’t need special equipment—just some space and a little time each day. So, let’s get started and work towards a flatter, stronger belly!
9 Best Exercises to Get Rid of Pooch Fat:
Find out how to get rid of pooch fat with 9 proven exercises. These moves will help you tone up and achieve a slimmer waistline.
1. Crunches:
Crunches are the most effective way to eliminate the belly bulge in no time. With regular practice and an adequate diet, crunches are all you need to get back to your most desired curvy shape.
How to Do:
- On a soft mat, lie flat on the back with hands under the head and fingers threaded.
- Bend the knees and pull the legs inwards so the foot is flat on the floor.
- Now inhale deeply, lift the upper body, and bring it closer to the knee without bending the knees any further.
- The target is to touch the nose on the knee or bring the body upward as high as possible.
- Get back to the initial posture, and then repeat.
To begin with, 20 crunches a day are a must, gradually increasing to 60 crunches in sets of 20 each.
2. Sit Ups:
Sit-ups are not only good for the pooch area; they also have a great effect on lower body muscles. They tone the belly, thighs, and calf and maintain knee health. This is one of the easiest exercises with manifold benefits.
How to Do:
- Stand with feet apart – more comprehensive than the shoulder.
- Put the hands behind the head with fingers threaded.
- Now, inhale and bend the body low without bending the back.
- The target is to get as low as possible without losing balance.
- Now exhale and return to standing posture in slow and steady motion.
Repeat the exercise to get rid of the belly pooch two times in sets of 10 for a start. Gradually, this can be increased to three times in sets of 20 each. Initially, it is necessary to maintain a slow pace to avoid accidental damage to the muscles.
Read More: Exercises to Firm Up Breasts
3. Rope Jumping:
Rope Jumping is one of the most straightforward exercises and a great cardio workout. It strengthens the limbs and maintains heart health. Rope jumping improves blood circulation in the entire body and loosens up the muscles in the belly, which has been there for a long time. This makes the exercises more effective.
How to Do:
- With feet parted at shoulder length, hold the ropes at both ends.
- Using your arm’s strength, rotate the rope above your head and time the jump such that it completes the entire rotation without being interrupted.
- Repeat.
An individual should do up to 100 jumps regularly for an effective and positive result on the pooch fat. If there is any kind of pain or discomfort, discontinue immediately and try again the next day.
4. Superman Pose:
The Superman pose strengthens the back, and since it is performed while lying on the floor, it helps tuck in the lower belly bulge. This pose is easy to perform and one of the simplest stretching exercises with multiple benefits.
How to Do:
- On a soft mat, lie flat with your face downwards or look at the wall in front.
- The legs should be flat on the floor, with toes pointing the wall behind.
- Inhale deeply and lift both hands and legs towards the ceiling without bending at the elbows or knees.
- Hold this posture for 10 seconds, then exhale to return to normal.
Repeat this 15 times to lose the lower belly pooch. As your perfection in this exercise improves, try holding the Superman posture for a longer duration for more significant benefit.
Also Read: Best Exercises To Lose Armpit Fat
5. Bhujanga Asana:
Bhujanga Asana, or the Cobra pose, is one of the most popular poses for toning body fat and strengthening the back muscles. It is very simple to perform yet has benefits unmatched by most other exercises.
How to Do:
- On a soft mat, lie down with your face towards the floor.
- Keep the hands beside the shoulder with your palms flat on the floor, bent by the elbow. The legs should be slightly parted for better balance.
- Now, take a deep breath and lift the upper body with the support of the palm.
- Stretch as far as possible and hold the final posture till you count 10.
- Bring the body back down.
Doing this 10-15 times a day will tone the belly muscles and give you the flat belly you have been dreaming about for so long.
6. Air Cycles:
Cycling in the air in a sleeping posture is a good workout for the tummy muscles. It tones the tummy in no time and, when teamed up with a good diet plan, gives outstanding results. This is simple to do without the need for any equipment.
How to Do:
- On a soft mat lie down facing the ceiling.
- Now lift both legs off the floor, bent by the knee at a 90-degree angle. The hands should be behind the head, fingers threaded.
- Bend one knee closer to the tummy, hold for 2 seconds, and throw back in the air at 90 degrees. Then, without much interval, follow the same for the other leg.
- The target is to make bicycling moves in the air.
Repeat the exercise at about 3-5 minutes and increase the speed and duration after a few weeks.
7. Waist Twisting:
Waist twisting has benefits like toning the tummy muscles, relaxing the body after long periods of sitting or standing, keeping the back fit, and helping maintain the right posture. This exercise can minimize dog fat and get a curvy figure.
How to Do:
- Stand with feet parted at a waist-length distance.
- Keep hands on the waist or join them at the front, back, and legs straight, and look straight.
- Slowly turn the upper body by the waist and stretch as much as possible.
- The target should be that you can look at the back from the corner of your eyes without twisting your head.
- Exhale and get back to front posture.
- Repeat on the other side.
Do 10-15 repeats for each side to have the pooch gone in no time.
8. Leg Touching – Standing Posture:
Standing posture leg touch is simple, but only after a lot of practice. This is because the bending we are used to in daily life is not the same as what we have to do in this workout. This squeezes the pooch region and forces it to go away forever.
How to Do:
- Stand with feet joint, knees and back straight, and hand high above the head, fingers pointing to the ceiling.
- Inhale deeply and bend the body by the waist slowly and steadily.
- The target is to touch the toes without bending by the knees.
- Bring the upper body back to an initial posture and exhale.
Repeat this at least 15-20 times in one session to lose belly fat. Do not forcefully touch the toes; it may lead to muscle damage and injury. Practice continuously to lose the pooch fat, and you will see a remarkable difference in your performance in this exercise.
Read: Exercises to Increase Height
9. Deep Lunges:
Deep Lunges are beneficial for the entire body. It concentrates on stretching the lower body muscles and toning them. Practicing lunges regularly will strengthen the lower body and make the muscles taut. Visible changes will occur in a few weeks while practising lunges regularly.
How to Do:
- Stand generally with back straight and hands high up, fingers pointing the ceiling.
- Now, take a step forward, long enough that the knees do not fold the leg behind.
- Hold posture for 5 seconds and then get back to normal pose.
- Repeat with the other leg.
Performing alternately with both legs, two sets should be done in counts of 10. Again, caution should be taken, and overstretching should be avoided. If there is pain, discontinue for the time being, but do not give up on this simple beneficial exercise.
Overview:
Getting rid of pooch fat takes time and effort, but with these 9 exercises, you can start seeing results if you stick with them. Be patient and do these workouts regularly for the best outcome. Remember, it’s not just about looking good but feeling strong and healthy too. Keep pushing yourself, and soon you’ll notice a difference in your lower belly!
