Pooch fat is the round bulge on the stomach that becomes more prominent when wearing tight and low-cut clothing. Not only is it uncomfortable to the eyes, but it also affects the body’s mobility when bending and stretching. It’s never too late to reduce this bulge and tighten it with simple exercises that can be done at home without much equipment and help.
Simple and effective exercises to get rid of dog fat:
You may always wonder how to get rid of your belly fat, so start today with these simple exercises for 40-45 minutes at least 5 days a week and see noticeable changes in your body over time.
1. Sit-ups:
Crunches are the most effective way to get rid of belly fat in no time. With regular exercise and an effective diet, crunches are all you need to regain your desired curvy figure.
How to do:
- On a soft matLie flat on your back with your hands under your head and your fingers intertwined.
- Bend your knees and pull your legs inward so that your feet are flat on the floor.
- Now breathe in deeply and lift your upper body and bring it closer to your knees without bending your knees any further.
- The goal is to touch the knee with the nose or to raise the body as high as possible.
- Return to the starting position and repeat the exercise.
To begin with, 20 crunches per day are a must and the number can gradually be increased to 60 crunches in sets of 20.
2. Sit-ups:
Sit-ups are not only good for the butt area; they also have a great effect on the muscles of the lower body. They tone the stomach, thighs and calves and keep the knees healthy. This is one of the simplest exercises with multiple benefits.
How to do:
- Stand with your feet spread – wider than shoulder width.
- Place your hands behind your head with your fingers interlaced.
- Now breathe in and bend your body downwards without arching your back.
- The goal is to get as deep as possible without losing your balance.
- Now exhale and return to the standing position with a slow and even movement.
To get rid of belly fat, repeat the exercise 2 times in sets of 10 at first. Gradually, this can be increased to 3 times in sets of 20. At first, it is necessary to maintain a slow pace to avoid accidental muscle damage.
Read: Exercises to firm the breasts
3. Rope skipping:
Jumping rope is one of the simplest exercises and a great cardio workout. It strengthens the limbs and keeps the heart healthy. Jumping rope improves blood circulation throughout the body and loosens the muscles in the abdominal area that are tense there for a long time, making the exercises more effective.
How to do:
- Hold the ropes at both ends with your feet shoulder-width apart.
- Using your arm strength, rotate the rope above your head and time the jump so that the entire rotation is completed without stopping.
- Repeat.
To achieve an effective and positive result in combating dog fat, a person should regularly do up to 100 jumps. If pain or discomfort occurs, stop immediately and try again the next day.
4. Superman Pose:
The Superman pose strengthens the back and since it is performed lying down, it helps to pull in the lower abdomen. This pose is easy to do and is one of the simplest stretches with numerous benefits.
How to do:
- Lie flat on a soft mat, face down or facing the wall in front of you.
- The legs should be flat on the floor and the toes should point towards the wall behind.
- Breathe in deeply and raise both hands and legs towards the ceiling without bending your elbows or knees.
- Hold this position for 10 seconds and then exhale to return to normal position.
Repeat this 15 times to get rid of lower belly fat. As you perfect the exercise, try holding the Superman pose for longer for greater benefits.
Read: Best exercises to lose armpit fat
5. Bhujanga Asana:
Bhujanga Asana or the Cobra Pose is one of the most popular poses for losing body fat and strengthening the back muscles. It is very simple to perform but offers benefits that cannot be compared to most exercises.
How to do:
- Lie down on a soft mat with your face to the floor.
- Hold your hands next to your shoulders with your palms flat on the floor and your elbows bent. Your legs should be slightly apart for better balance.
- Now breathe in deeply and lift your upper body with the support of your palm.
- Stretch as far as you can and hold the final position until you have counted to 10.
- Bring the body back down.
If you do this 10 to 15 times a day, you will strengthen your abdominal muscles and get the flat stomach you have been dreaming of for so long.
6. Air cycles:
Cycling in the air in a sleeping position is a good workout for the abdominal muscles. It tightens the stomach in no time and, when combined with a good diet plan, leads to excellent results. It is very easy to do and does not require any equipment.
How to do:
- Lie down on a soft mat and look at the ceiling.
- Now lift both legs off the floor and bend your knees at a 90-degree angle. Your hands should be behind your head with your fingers interlaced.
- Bend one knee closer to your stomach, hold it for 2 seconds and throw it back into the air at a 90-degree angle. Without pausing, do the same with the other leg.
- The aim is to perform cycling movements in the air.
Repeat the exercise for about 3-5 minutes and increase the speed and duration after a few weeks.
Read: Exercises to burn fat in the upper abdomen for women
7. Waist twist:
Waist twisting has benefits like strengthening the abdominal muscles, relaxing the body after long periods of sitting or standing, keeping the back fit and helping to maintain proper posture. This exercise can minimize belly fat to get a curvy figure.
How to do:
- Stand with your feet hip-width apart.
- Keep your hands together at your waist or in front, your back and legs straight and look straight.
- Now slowly twist your upper body at the waist and stretch as far as you can.
- The goal should be to be able to look back out of the corner of your eye without turning your head.
- Exhale and return to the front pose.
- Repeat on the other side.
Do 10-15 reps on each side to get that pooch gone in no time.
8. Touching legs – standing position:
The leg touch in the standing position is easy, but only if you have a lot of practice. This is because the bending that we are used to in everyday life is not the same as what we have to do in this exercise. This pinches the butt area and forces it to go away forever.
How to do:
- Stand with your feet extended, knees straight, and back straight, hands high above your head and fingers pointing toward the ceiling.
- Breathe in deeply and bend the body at the waist in a slow and smooth movement.
- The goal is to touch your toes without bending your knees.
- Bring your upper body back to the starting position and exhale.
Repeat this at least 15-20 times in one session to get rid of belly fat. Do not use force or touch the toes as this may cause muscle damage and injury. Practice continuously to get rid of belly fat and you will see the remarkable difference while performing this exercise.
Read: Exercises that can make you taller
9. Deep lunges:
Deep lunges are good for the entire body. The idea is to stretch and tone the muscles of the lower body. Regularly practicing lunges strengthens the lower body and tones the muscles. If you practice lunges regularly, you will see visible changes within a few weeks.
How to do:
- Stand normally with your back straight and your hands raised high, fingers pointing towards the ceiling.
- Now take a step forward so that the back leg is not bent at the knee.
- Hold the position for 5 seconds and then return to the normal position.
- Repeat the exercise with the other leg.
Perform the exercise alternately with both legs and repeat 2 sets in increments of 10. Again, caution is advised and overstretching should be avoided. If pain occurs, stop the exercise for the time being, but do not give up on this simple and beneficial exercise.
Read: Workouts to lose side fat
In addition, you should regularly avoid fatty foods, carbonated drinks, sweets, alcohol and canned foods so that these exercises have a greater effect. Remember that it may take some time for these symptoms to disappear, but you should not stop exercising regularly.