9 Simple Exercises to Reduce Body Fat

4. Air Cycling


An effective way to lose fat from the hips. Air cycling also takes care of your pelvic and knee joints.

How to do?

  • Lie on your back and face the ceiling.
  • Lift your legs up to 90 degrees.
  • Start moving your legs as if you are cycling in the forward direction.
  • Do this for 1 minute and then slowly put down your legs and relax.
  • Move your legs up to 90 degrees and start air cycling in the backward direction for 1 minute.
  • Repeat the set 5 times.

5. Roll Up

How to do?

  • Lie on your back with your legs straight on the ground.
  • Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Your torso should be in contact with the mat. This is your starting position.
  • Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes.
  • Inhale, reversing the movement and exhale half way through the movement to return to your starting position.

6. Step up

It is a dynamic exercise consisting blend of strength, power and balance. This exercise targets all the main muscles of body. You can do this with the dumbbells and barbell.

How to do?

  • Stand straight on the floor by holding dumbbell in your hands.
  • Now step up onto the bench with your left leg, your arms should be straight.
  • Now also step up your right leg onto bench.
  • Step down in similar manner.
  • Repeat the same process.
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