Though women all over the world have been struggling to lose belly fat for decades, it is still one of the most difficult tasks when it comes to getting in shape. And even if you have already gotten yourself together and found the perfect training program, suddenly chocolate starts looking irresistible or your best friend brings you a cupcake for no reason…
ViralSection knows how challenging it might be to find time for yourself in this fast-paced world, so we came up with some exercises that do not require any special equipment or years of practice. And it takes only about 5 minutes to complete each of them!
Flutter kicks
How to perform:
- Start by lying on a mat. Keep your legs together, then extend them forward in front of you.
- Tighten the abs, lift your feet off the ground, and begin moving your legs up and down.
- Repeat 15 times, pause, repeat 15 times again.
Benefits:
Flutter kicks will help you to:
- burn calories
- get a great cardio workout
- improve your endurance
- shed belly fat
- strengthen your core
Time needed: 5 minutes
Reverse crunches
How to perform:
- Start by lying flat on your back and putting your leg up at a 90 degree angle.
- Place your hands flat on the ground.
- Pull your legs and hips up toward the ceiling while bringing your knees toward your chest.
- Repeat 15 times, pause, do 15 more.
Benefits:
Reverse crunches will help you to:
- activate the major abdominal muscles
- improve your posture
- tone your lower ab muscles
Time needed: 5 minutes
Lunges with front kicks
How to perform:
- Begin with your feet together.
- Step back with one foot to complete a lunge.
- Step back to the starting position, swing your leg through, and complete a kick.
- Return to starting position.
- Repeat 15 times, pause, go for 15 more.
Benefits:
Lunges with front kicks will help you to:
- get a great cardio boost
- improve your core stability
- increase your flexibility
- tone your glute muscles
Time needed: 5-7 minutes
Mountain climbers
How to perform:
- Start in high plank position.
- Place your hands under your shoulders and extend your legs behind you.
- Tuck your tailbone in as you engage your core muscles.
- Your body should be in a straight line.
- Bend one knee and draw it to your chest, then straighten it behind you, and switch sides.
- Repeat 15 times, pause, repeat again.
Benefits:
Mountain climbers will help you to:
- get a full-body workout
- improve your mobility
- get a calorie burn
- engage your upper arms muscles
Time needed: 5 minutes
Bicycles
How to perform:
- Start by lying on the mat and keep your hands either by your sides or behind the head
- Lift both legs off the ground and bend them at the knees
- Bring your right knee close to your chest, keeping your left leg away
- Then take your right leg away and bring your left leg close to your chest
- Keep doing it as if you are paddling a bicycle
- Repeat 15 times on each side, pause, then repeat again
Benefits:
Bicycles will help you to:
- firm the hip muscles
- activate the upper abdominal muscles
- tone your thighs
Time needed: 5 minutes
Bench hops
How to perform:
- Place your hands on a bench or chair.
- Bring your feet together on the right side of the bench or chair.
- Keep your back straight.
- Bend you knees and jump over the bench to the left side, then quickly jump back to the right side.
- Move quickly and smoothly.
- Do not pause between hops.
- Perform 20 bench hops, pause, repeat again.
Benefits:
Bench hops will help you to:
- tone your legs
- strengthen your lower body muscles
- burn calories
Time needed: 5-7 minutes
Crab toe touches
How to perform:
Sit on the mat with your feet in front of you, knees bent.
Place your hands behind you and left your hips off the mat.
Bring your right hand up while simultaneously lifting your left leg up and touch your left foot with your right hand.
Return to the elevated position and switch sides.
Keep alternating back and forth.
Complete 16 touches, pause, do 16 more.
Benefits:
Crab toe touches will help you to:
- develop your core strength
- boost weight loss
- speed up your metabolism
Time needed: 5-7 minutes
Which exercise do you find the most effective? Do you prefer power training over cardio or vice versa? The more opinions we have — the easier it is for us to see how helpful each exercise is.
